Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

No Costumes Needed

  • When: 20190614
  • QIC: Flo
  • The PAX: Sparky, Sakrete, Dream, Roscoe, Cold Cut, EZ Go, Peg (R), Schrute, Boll Weevil, Placebo (R), Snooky


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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:  68 degrees

FNGs:  None

COP:  SSH, Don Quiote, High Knees, LBAC, TTT, Imperial Walkers

The Thang:

YHC took the PAX on a mosey to the neighborhood YMCA and back, stopping for some PT at several points along the way. Exercises while in route included: Diamond Merkins, Squats, Burpees, American Hammer, WW2 Sit-Ups, Calf Raises, Step-Back Lunge, Makhtar N’Diayes, Flutter Kicks

At the picnic area behind the Y we completed Derkins, Patty Cake Merkins, Iron Crosses, Step-Ups, Bench Squats, People’s Chair, BTTW, Reverse Sit-Ups

Mary:  Pickle Pounders – that’s all we had time for

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Shout out to Sakrete for putting the EH on folks. It was great to see a dozen PAX in the gloom, and no costumes were needed for the trip to the YMCA.

Tectonic Sandbag Baseball

  • When: 20181024
  • QIC: Woody
  • The PAX: Woody, Dream, Cold Cut, Major Dad, Home Grown, Daisy, Ramen, Tater Tot, Peaches, Bob The Builder, EZ-GO, Lebowski, M&M


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Count: 13

COP:  SSH x 20; TTT x 20; Imperial Walkers x 20

The Thang:

Sand Bag Baseball 90 second AMRAP with Partner;  Partner Up and Pax Distribute Evenly at Each Base, The Dugout, and The Bullpen.  Two exercises at each station with varying modes of transportation between stations.

Home Plate:  Lunge w/ Block/Jump Rope

Bear Crawl to 1st Base

1st Base:  40# Sandbag Merkin Pull Across/Squat Jumps

Steal Second

2nd Base:  60# Sandbag Clean/Mountain Climbers

Steal Third

3rd Base:  80# Sandbag Squat/Freddie Mercury

Crab Crawl Home and Head to the Dug Out

Dug Out:  Flutter Kicks w/ Block/Pull Ups

Walk to the Bull Pen

Bull Pen:  Curls/Dips

Mary:  No Time

Mumble Chatter:  Bringing out the sandbags was a new experience for some of the PAX.  With the world series and YHC’s passion for baseball, planning this workout was a lot of fun.  The PAX appreciated the creativity but some of the jump roping skills need a little work.  No Sugar Ray Speed Work in this group.  Just sayin’!

 

Fence hopping fun

  • When: 20181026
  • QIC: Cold Cut
  • The PAX: Bob the Builder, Major Dad, Daisy, Dream, Hot Tub, Ramen


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

It was in the 50s for a cool morning at Tectonic. COP was Jill. Thang was 11s with derkins and squats. Only catch was that you had to do the exercises on both sides of a playground with a chest high fence around it. 2 fence jumps each time across. It sucked towards the end. Then we did a string of pearls around the neighborhood with various exercises topped with a real man sprint up the hill to the AO. Mary was flutter kicks and American Hammers. Devo was essentially get better at the things you suck at.

Who knew crawling under a fence could be a good workout.

  • When: 20181029
  • QIC: Sugar Mountain
  • The PAX: Homegrown, Ronco, Tater Tot, Eject, Grits, Bob The Builder, Major Dad, Dream, M&M, Sugar Mountain


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Weather: Nice 59 deg

Warm Ups:

SSH x 20

TTT x 10

Don Quixote x 10

Little Baby Arm Circle x 10 each way

Overhead claps  4 count x 20

Men were paired up with a battle buddy

Nice Indian Run .8 miles

The Thing:

PAX was instructed to start at the lower bench wall where they would do the following:

20 Step ups each leg

Bear Crawl to second bench

20 declined murkins

Lunge Walk to end of fience

Crawl under fience through 6 sections

Run back to the start and rinse and repeat until time was up

All groups got 3 rounds in.

Gather and mosey back to the sidewalk near the flag

Mary:

Bear Crawl Indian Run (Men are lined up head to toe and instructed to bear crawl from the back to the front.  All other PAX were in a plank.

Announcements

Pledge

BOM

Devo:  Fear is what holds us back the most.  It’s the little voice that tells us we can’t.  Or we are to out of shape.  Don’t give those voices life.  When you do it creates FEAR..  FEAR IS A LIER!!