Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tire Relays

  • When: 20190722
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 40 degrees and dry

FNGs: Disclaimer given, one FNG joined us today.  Welcome G.I. Jane!

COP:  SSH, TTT

The Thang:

Relay Races with Tires.  In teams of 3, one PAX flips the tire to another who is completing an exercise.  That PAX then flips the tire back to the 3rd partner that is doing a different exercise.  Once each PAX has flipped the tires both lengths, the relay is done.  It paid to be a winner and other groups paid a penalty for losing.  We also rotated tires because all tires are not equal!

Relay 1:  LBCs and Merkins

Relay 2:  CPRs and Squats

Relay 3:  Heel touches and Carolina Drydocks

Relay 4:  Bent over Rows and Lunges

Relay 5:  Squat Jumps and Mountain Climbers

Relay 6:  SSH and high knees

Mary:

no time for mary…

Numberama: 13

Namerama: Saget, Whitebelt, Rachel Ray, Mr. Feeny,  Bull, Uga, Tecmo, Weezer, Wolverine, Outhouse, Tinder, Brokeback, and GI Jane (FNG).

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.

Devo: 

Moleskin:  Nice work with the tires.  Thanks for the help from the PAX to get them across the ravine!

Dusting off an old Weinkie

  • When: 20190717
  • QIC: Olaf
  • The PAX: Uga, Tinder, Brokeback, Tecmo, Outhouse, Marsha Marsha Marsha, Mr. Feeny, Maybelline, White Belt


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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: Pushing 80… very, very moist

FNGs: White Belt – Welcome!

COP:  SSH (IC) x21, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

YHC announced in pre-blast that he was dusting off an old weinkie and plan was to revisit the Ascending 21-15-9 as the last couple of times, exercises needed to be changed for time.

21: Super 21 -V-Ups and Box Cutters

  • 1 V-Up, 1 Box Cutter
  • 2 V-Ups, 2 Box Cutters
  • Rinse and repeat until 21
  • Migrated to Heels to Heaven and Flutter Kicks at some point

15: Curb Crawl

  • Bear Crawl to opposite curb and  complete 1 Irkin (incline merkin).
  • Mosey back to 1st curb and do 2 Derkins with feet on the curb
  • Rinse and repeat until 15

9: Lt. Dans

  • 1 Squat, 1 4-count walking lunge around the building
  • Rinse and repeat until 9.
  • Had a bit of extra time, so we Lt. Dan’d back towards the flag until time

Mary: None

Numberama: 10

Namerama: Uga, Tinder, Brokeback, Tecmo, Outhouse, Marsha Marsha Marsha, Mr. Feeny, Maybelline, Olaf, White Belt (Welcome)

Pledge and COT

Announcements: Men’s Hike 10/10 – 10/13.  Interest meeting on 8/4 at 1800.

Devo: YHC had been thinking a lot lately about fear.  He work up the night before kind of scared for no reason and it seemed weird.  But with fear, it’s not always the “thing” that we are afraid of.  We aren’t scared of the dark, we are scared of what’s in the dark that we can’t see.  We aren’t scared of falling, we are scared of hitting the ground.  We overcome or focus on these fears, but what about the little ones that we encounter every day.  Afraid of speaking up, saying something when we need to.  We know that God has us and know the final outcome, we just need to apply that to our situation and not be afraid to do what we are called to do.

Moleskin:   So YHC didn’t learn that abs were not great for Super 21.  May need to ascend to end on the Super 21s and maybe descend the numbers?