Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Small Turtles

  • When: 20200316
  • QIC: Wreck-It Ralph
  • The PAX: Swinger, Repo, Dri-Prime, Gruber, Dick Cheney


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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: perfect for what was about to take place.

FNGs: None

COP:  LBACs for a while. You know, to establish social distancing.

The Thang:

What better way to keep our social distancing than with some Dora action?

Dora-

1 partner rucks around the gravel lot.

300 Clean and Throws.

If there’s still time left- Up and overs

(Everyone got to the Up/Overs & completed roughly 20)

Mary: no need.

Numberama: 6

Namerama: Wreck-it Ralph, Dri-Prime, Swinger, Repo, Gruber, Dick Cheney

Pledge and COT

Announcements: Lots of events are postponed.

Devo: Protect yourself, be prepared, and be a HIM.

Moleskin:   The world can be a scary place. But in the Gloom there was plenty of spectacular mumble chatter. It was nice to receive a message from Swinger 2 days later saying his hamstrings were still sore.

We found a dead baby turtle at the CONT (Circle of No Touching), and there was a that’s what she said joke made.

Rinse and Repeat

  • When: 20200312
  • QIC: Mad Dog
  • The PAX: Easy In, Fish N Chips, Waldo, Dri Prime, Robin Wood, Mayhem, Dick Cheney (FNG), Caddyshack (FNG)


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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: 60 degrees & dry

FNGs: Dick Cheney (Austin Clark) & Caddyshack (Jackson Reed)

COP: TTT x10 IC; LBAC forward x10 IC; LBAC backward x10 IC; SSH x10 IC

The Thang:
-Grab a block & gather at the entrance to the dirt parking lot
-20 Curls 20 Tri Ext 20 block squats 20 block press 20 wwI sit ups
-Run around the dirt parking lot, jog to first light pole, sprint to second light pole, walk to third light pole, repeat pattern around lot
-Rinse and repeat
-20 bent over rows 20 OHP 20 block squats 20 block press 20 LBC IC
-Run around the dirt parking lot, jog to first light pole, sprint to second light pole, jog to third light pole repeat pattern around lot
-Rinse and repeat
-20 Curls 20 Tri Ext 20 block squats 20 block press 20 LBC IC
-Run around the dirt parking lot, jog to first light pole, sprint to second light pole, walk to third light pole, repeat pattern around lot
-Rinse and repeat
-All total 6 rounds
-Stow blocks

Mary: LBC 50x IC

Numberama: 9

Namerama: Easy In, Fish N Chips, Waldo, Dri Prime, Robin Wood, Mayhem, Dick Cheney (FNG), Caddyshack (FNG), Mad Dog

Pledge and COT

Announcements: Rotating Saturday workouts will be hosted by Bedrock this week.  0600.

Devo: This keeps being front and center in my thoughts and prayer time lately. Remove distractions, be intentional with our spouses and kids and God. Be aware and mindful of those around us and struggles they may be experiencing that we are unaware of. Be a light to those around us.

Moleskin: