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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Workout F.R.O.M. Hell

  • When: 20221027
  • QIC: Milton
  • The PAX: Amnesia, Kiwi, Ponzi, Space Cowboy, Mullet, Crawdad, Flo


2022-10-27 by Milton Leave a Comment

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

Conditions: Nice

FNGs: None

COP:

SSH: 20 – IC

Good Mornings: 10 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 – IC

The Thang:

As many reps as possible for 30 seconds followed by 30 seconds of rest. 3 rounds were completed.

Alternating Lunges

Merkins

Low Plank

High Knees

Squats

Curls (For My Wife)

Freddy Mercury

Side Shuffle

Step-Ups

Overhead Press

High Knees

Mary: No time

Numberama: 8

Namerama: Amnesia, Kiwi, Ponzi, Space Cowboy, Mullet, Crawdad, Flo, Milton

Pledge and COT

Announcements: None

Devo: Do you have an attitude of being overwhelmed or of overcoming. Corrie Ten Boom said “When a train goes through a tunnel and it gets dark, you don’t throw away the ticket and jump off. You sit still and trust the engineer”. 2 Corinthians 4:16-18 16 Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. 17 For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. 18 So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Amnesia, Crawdad, Flo, Kiwi, Milton, Mullet, Ponzi, Space Cowboy

Fault Line brick….house

  • When: 20210412
  • QIC: Pretzel
  • The PAX: Peg, Mullet, Caterpillar, X-Ray, AED, Pretzel


2021-04-13 by Pretzel Leave a Comment

Fault Line. Monday, April 12. Five men joined me for some shenanigans with bricks and running. We Dora’ed, we mini Dora’ed, and we Usain Bolted. It was a quality time with quality men.

Again, I can’t upload an image so here’s a picture of a guy getting kicked in the junk.

Conditions: Low 60s, clear. Real nice.

COP

SSH x2

TTT x 10

Imperial Walker x 10

LBC x 10

The Thang

Dora: Two bricks per person and head to the road. Partner up for a Dora. Running partner runs with his bricks.

100 overhead claps

200 darnits (dammits, but with bricks instead)

300 squats (or lunges)

 

Mini Dora: 50/100/150

 

Return bricks, head to flag for Usain Bolt. Two minutes of Mary to close.

Filed Under: Fault Line Tagged With: AED, Caterpillar, Mullet, Peg, Pretzel, X-Ray

Circle Back

  • When: 20210209
  • QIC: Motherboard
  • The PAX: Century, Chedda, Cheetah, Defib, GT, Mom Swap, Mullet


2021-02-10 by Motherboard Leave a Comment

Weather: Cloudy, dry, cool and getting progressively dark

COP: SSH, Don Q, Mountain Climbers, Pay-it-fwd Burpees (10)

THANG: Mosey to block shed and meet in parking lot.

  1. 20 Merkins on parking stops, lap around parking lot, rinse and repeat 5x.  Lap 1 – run fwd, lap 2 – run backward, lap 3 – side skip left, lap 4 – side skip right, lap 5 – high knee skip.
  2.  20 Flutter Kicks, lap around parking lot, rinse and repeat 5x
  3.  Circle up near the block shed and pavillion:  Ovhd Press, Magoos, Tricep Dips, Monkey Humpers, Curls for Girls, Damn Its,

MARY: Burt Reynolds,Freddy Mercs, American Hammers, Plank/Merkin to the song RESPECT (merkin on “Just a little bit”)

Devo:  Be intentional, do not defer if asked for your opinion.  Be the leader of your family, friends, coworkers are looking for.

Filed Under: Accelerator Tagged With: Century, Chedda, Cheetah, Defib, Green Thumb, Mom Swap, Mullet

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