August 5, 2017 Introduction: Disclaimer – F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed. Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, “open/close the gate” side shuffle, carioca, bending, jumping and backwards …
Workout Date: [08/02/17] Introduction: When YHC rolled in at five till there were four other PAX stretching, chatting, and readying their beastly bodies for some early morning craziness. Warmuparama: SSH x 20 IC (pretty standard…then YCH went off the rails a bit and got creative with by introducing 4x4s) 4x4s are comprised of arms in the …
THURSDAY – AUGUST 3, 2017QIC: Uptown Girl Rumor into the gloom was a FNG from Lancaster. It seems like the Art of Manilness Podcast that Dread and OBT did is having just as much impact on our PAX growth as our very own Dr. Seuss!!! The Doc. shows up every workout with …
“Be transformed by the renewing of your mind.” Romans 12:2
SATURDAY – JULY 29, 2017 QIC: Uptown Girl A welcoming serenade to the PAX was played to lift the early morning gloom. There are only two things in life! Energy and Matter. If you have the energy, the challenges of life won’t matter. Our creator has given us a wonderful gift! Cowboy Wisdom: “Choose …
Six brave men cut through the thick fog to rendezvous at “The Pond” We partnered up to ensure no soul was lost in the gloom The Warmup: SSH Sun gods Grass Pickers Mountain Climbers Plank Jacks The Thang: Partner Dora 1 2 3 100 Merkins, 200 Squats, 300 LBCs P1- run across the field, burpee …
Date: 7/27/17 Q..Drop Box Warm up. 1. Mosey 2. 20 Side straddle hops in cadence 3. 20 Abe Vagotas in cadence 4. Arm circles 5. Hugging bears 6. 20 Merkins in cadence 7. 20 Mountain climbers in cadence 8. 20 Big Boy sit ups OYO The Thang 50 yard sprint 10 Burpees, ssh for the …
Math. 6:21 “where your treasure is, there your heart will be also.”
And there were two
Sat. July 22, 2017 Welcome: Fitness, Fellowship, Faith. Free, All Men, Outside, Rotationally Led, COT Warmarama: Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves. Mumble …