Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cheetah brings all the boys to the yard

  • When: 20190107
  • QIC: Cheetah
  • The PAX: Smokey, Greenbags, Space Cowboy, Rawhide (FNG), Robo Call (FNG), Adjustment (R), M&M (R), Schrute, Minivan, Caterpillar, TKO, Grasshopper, PTI, Lake Effect (R), 50-50, X-Ray (R), Beewax, Bob Jones (R)


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Intro: YHC put out a preblast and only had 5 HCs. One after another from the gloomy darkness the PAX appeared. Only one block remained when we went to get them😱

Weather: Nice

FNGs: 2 Rawhide, and Robo Call

Disclaimer: Given

COP:

Don Quixote x15 IC

Moroccan Night Club x15 IC

TTT x10 IC

Grab a block

THANG:

round 1: 4 exercises 52 reps each

Squats On Q, Curls On Q, Bent Over Rows On Q, Flutterkicks IC

Lap around

Round 2: 7 exercises 30 reps

Merkins On Q,

OHP On Q,

Monkey humpers IC,

Calf Raises IC,

Dips On Q

WW1 sit-ups On Q

Steps ups 15 each leg OYO

Lap Around

Round 3: 12 exercises 24 reps

Burpees OYO

Lulus On Q

Carolina Dry Dock On Q

American Hammers IC

Bobby Hurley’s On Q

Stow blocks time was up

Pledge Prayer Announcements

Numberama 19

Namerama: A lot

Moleskin: 2 new FNGs were welcomed to a fun Cheetah beat down. Both liked it even though they stuggled (as we all did for our first go round). Also always prepare for the randomness that is the non-HCers.

Faultline Road Trip

  • When: 20180523
  • QIC: Peg
  • The PAX: Old Flame (R), X-Ray (R), Caterpillar, Minivan, Beewax, Space Cowboy, Grits (R), Bob the Builder (R), Bellator (R)


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Conditions: 69 degrees and humid

FNGs: None

COP:  SSH x 25, TTT x 10

The Thang: Each man grab two bricks and form two columns for a brisk jog to the parking garage. Circle up on bottom level for 15 brickees. Mosey to stairs at entrance and climb to top deck and then down one level to highest covered level. Line up on the far end for a series of stayin alives followed by an exercise. They were each 15 reps in cadence or on Q as follows: Flutter Kicks (IC), Merkins (on Q), Squats (IC), LBC (IC), and American Hammers (IC). Proceed back to top deck for 15 brickees followed by stayin alive and then 15 LBCs followed by stayin alive. Run back down to the bottom of the garage. Form back up there for run back to the AO with a couple of quick plank stops and some Mary on the run.  

Mary: Done on the way back.

Numberama, Namearama, Pledge, COT

 

Moleskin: Great work by all the men out there this morning. Lots of cardio at slow/steady and high intensity paces. The humidity is starting to add a new level of suck to the mornings now.

Tic Toc Merkins

  • When: 20180418
  • QIC: Magoo
  • The PAX: Horshack, Bob Jones, Headgear, Space Cowboy, Kraps, Catepillar, X-Ray, Peg, Lake Effect


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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:  51 degrees, slightly damp from morning rain

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Don Quixote x 15 IC, High Knees IC x 15

The Thang:

All PAX ran to Jingles Hill.  Introduced Tic Toc Merkins (plank extends to 1 o’clock, then 2 o’clock …all the way to 12 o’clock).  Performed 12 CW Tic Toc’s at bottom of hill, then sprint to top, performed 12 CCW, then jogged back down hill.  Repeated at intervals of 10, 8, 6 and 4. Then mosied back to flag for Mary.

Mary: LBC’s x 20 IC, High Crunches x 15 OQ, Heels to heaven x 15 OQ, Pickle Pounders x 10 IC, Heel taps x 10 IC, Mosquito slappers x 10 IC.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Spoke of fear of failure, how we let that fear keep us in chains, unable / unwilling to step up and be the men we are called to be in our culture. Explained that failure is ok, normal even, and we should embrace it for the knowledge and humility it provides.