Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

4 Corners and a Hill…With a Block

  • When: 20180404
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Nacho Libre, Crabcake, Caterpillar, Space Cowboy, Horshack


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Conditions: mid 60s, bit humid, nice breeze

Disclaimer: Push yourself but don’t hurt yourself!

FNGs: None

COP:  10 BAC forward and 10 backward (IC), 10 Chinooks (4 Ct IC), 10 TTT (4 Ct IC),  15 High Knees (4 Ct IC)

The Thang:

-Run to get 1 block each, then head to parking lot by cage

-Cusak block to 1st corner of Doty Park and do 25 KBS (OYO)

-Mosey to Jingles Hill and do 25 Curls (OYO)

-Mosey backward up the hill and do 25 merkins on block (OYO)

-Mosey down hill and to 2nd corner of Doty Park and do 25 flutter kicks w/ block

-Mosey to 3rd corner of Doty Park and do 25 block presses (4 Ct IC)

-Mosey to 4th corner of Doty Park and do 26 lawn mowers (13 each arm) (OYO)

-Cusak block back to “cage”, then mosey back to flag and plank till 6 is in

Mary:

-Plank (15 sec), then continue w/ right hand up (15 sec) and then left hand up (15 sec)

-25 WW1 situps (OQ)

-25 Xs and Os (OQ)

-PAX choice (Lake Effect) – 20 American Hammers (4 Ct IC)

COT: Numberama/Namerama/Pledge/Announcements/BOM

-Mud Run (sign up now!), Spartan Sprint (see Magoo for details), and new 3rd F opportunity after Faultline on Fridays (see Magoo or Headgear for details)

-Prayer request for X-ray and Wilson

Devo:

None

Moleskin:

Great push by all! Not a bad crowd for spring break week. Thanks for the opportunity!

Faultline Reluctant whole body beat down.

  • When: 20180402
  • QIC: Borland
  • The PAX: 50-50, Bob Jones, Caterpillar, Crabcake, Dry Prime, Lake Effect, McGoo, Nacho Libre, Old Flame, PTI, Spack Cowboy


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 57 Degrees and low humidity perfect day for an outdoor workout

FNGs: No FNG’s Disclaimer given, I always like to remind people I am not a professional and it will not take long for them to notice.

COP:  Mentally I was not 100% present during the warm up today and it took a few exercises for me to get in a groove.

SSH, TTT, Burpees, Don Quixote, “The Borland” Merkins with alternating one arm high planks. (PS I did not name this nor is it appropriate as I am awful at all things merkin. )

The Thang:

Mosey behind the pump house and get two blocks each, Farmers carry back to Horseshoe pit.

Decided to alternate core and upper body work we did all of the below maybe not in this order but they were all done.

Curls for the girls, Overhead Press, Tricep extensions, Russian twist with block, Dammits, Block Press, Shoulder Shrugs, Standing Russian Twist, Block Big Boy Sit ups

Each was done either on Q or in Cadence and until the Q decided to stop. We then farmer carried the two blocks in a lap around horseshoe pits.

Decided then to alternate Lower body work and Core same as above not sure if sequence is correct but they were all done.

Block squats, Calf raises with blocks, Jump Squats, alternating ankle taps, Burt Reynolds, Step ups with the block, Lung walk length of Horseshoe Pit forward, Lung walk length alternating sides 1/2 and reverse 1/2, iron cross, high crunch.

All exercised performed either on Q or in Cadence based on Q’s delight and fatigue.

We then took a lap around tennis court that ended with a jail break across the grass.

We then curled, tricep extensions, and shoulder shrugged the blocks some more before farmer carrying them back to storage.

*Due to my initial mindset at beginning of workout I was making this up as I went so do not remember specifics.

Mary: LBC’s in cadence

Numberama: 12

Namerama: Dry Prime, Space Cowboy, PTI, Caterpiller, Mcgoo, Nacho Libre, Crab Cakes, 50/50, Old Flame, Lake effect, Bob Jones, Borland

Pledge and COT

Announcements: The Oak and MudRun sign up and Pay (up for debate)

Devo: replace with devo

Moleskin:   replace with moleskin

UNO and skipping…Oh my!!

  • When: 20180328
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Recount, Nacho Libre, Crabcake, Magoo, Osteen, Peg, Greenbags, Dry Prime, Space Cowboy, Bee Wax, Minivan


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Conditions: Pretty much perfect (Around 50 and misty)

Disclaimer: Push yourself but don’t hurt yourself!

FNGs: None

COP:  10 BAC forward and 10 backward (IC), 10 TTT (4 Ct IC), 10 DQ (4 Ct IC), 15 High Knees (4 Ct IC)

The Thang:

-Run to “cage”, each PAX grabs a block, and then heads back to flag

-Play “UNO” by having the YHC turn over the cards one at a time with PAX performing the an exercise according to the following guidelines:

–Yellow: curls; Blue: burpees; Green: monkey humpers; Red: overhead press

–#s 1-9: # of reps

–#0: AMRAP merkins

–+2/+4: call out a PAX add +2 or +4 to the day of the month they were born

–Reverse: Repeat previous exercise

–Wildcard: PAX call

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around short path

-We ended up doing ~ 45 monkey humpers, ~50 burpees, ~50 overhead presses, 30 curls, 2 laps of skipping, 2 sets of merkins, and 1 set of bear crawls

Mary: 23 WW1 situps (OQ), 23 American Hammers (4 Ct IC)

COT: Numberama/Namerama/Pledge/Announcements/BOM

Mud Run, Easter Convergence, Spartan Sprint and new 3rd F opportunity after Faultline on Fridays (see Magoo for details)

Devo: None

Moleskin:  YHC got this workout idea after playing UNO with his kids. You never know where you’ll get inspiration for a workout! Thanks to all for the patience displayed (except Recount) as we tried out something new.