Free Outdoor Morning Workouts To Build Community Leaders
DATE: 2021-06-14
AO: Farm
Q: Matthew – Running Man
PAX: Matthew – Running Man, judo, Chile, Infinity, Sparky
FNGs: None
COUNT: 5
WARMUP:
Don Quixote
Side straddle hops
Arm circles
High plank 30 seconds
Beet pickers
Butt kickers, jog, high knees
THE THANG:
Broad jump burpees for 20 yards, at each end do the Bruce Lee
Bruce Lee
A super set consisting of 6 ab exercises:
1. Hammer,
2. Leg raises,
3. LBC’s
4. Penguin crunches,
5. Crunchy Frog,
6. 100’s.
20 reps, 3 sets.
DATE: 06-14-2021
AO: #thepatriot
Q: @Maguire
PAX: @flipper @Lazlo @Lucious @WeddingSinger @CableGuy @Citrus @Spokes @MySpace
COUNT: 9
WARMUP: SSH, IW, Cherry Pickers, WMH, Downward Dog and a few Burpees
THE THANG:
-Mosey lap
-Bleachers for two sets of 15-rep each step ups, dips and box jumps
-Mosey to other bleachers on the other side
-Repeat step ups, dips and box jumps
-Mosey lap
-Modified jogging suicides with reps – start at goal line, jog to the 25, do 20 reps of an exercise, then jog to the other 25 yard line and do 20 reps, jog back to the 25 and do 20 reps and jog back to goal line and do 4 burpees each time. Merkins, Joe Louis, Lunges, Big Boy Sit Ups, Mountain Climbers.
-100 yard routine – rotating every 10 yards bear crawl, broad jumps and lunges
-Repeat the jogging suicide with reps until time runs out. 10 reps each time. We got through merkins, joe louis and half of lunges
MARY: Flutterkicks, LBCs and some stretching
ANNOUNCEMENTS: @lazlo has a Very Hard Sh*T workout Q on Friday. You have been warned.
COT: YHT is thankful for the support while down and out with my calf. Just remember – offering support leads to motivation. Do this within F3, family, friends and colleagues.
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AO: #thepatriot
Q: @Maguire
Count: 9
PAX: @flipper @Lazlo @Lucious @WeddingSinger @CableGuy @Citrus @Spokes @MySpace
Warm Up: SSH, IW, Cherry Pickers, WMH, Downward Dog and a few Burpees
The Thang:
-Mosey lap
-Bleachers for two sets of 15-rep each step ups, dips and box jumps
-Mosey to other bleachers on the other side
-Repeat step ups, dips and box jumps
-Mosey lap
-Modified jogging suicides with reps – start at goal line, jog to the 25, do 20 reps of an exercise, then jog to the other 25 yard line and do 20 reps, jog back to the 25 and do 20 reps and jog back to goal line and do 4 burpees. Merkins, Joe Louis, Lunges, Big Boy Sit Ups, Mountain Climbers.
-100 yard routine – rotating every 10 yards bear crawl, broad jumps and lunges
-Repeat the jogging suicide with reps until time runs out. 10 reps each time. We got through merkins, joe louis and half of lunges
Mary: Flutterkicks, LBCs and some stretching
CoT: Offering support leads to motivation. Do this within F3, family, friends and colleagues.
This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.
AO: #thepatriot
QIC: @Maguire
The PAX: (9) @flipper @Lazlo @Lucious @WeddingSinger @CableGuy @Citrus @Spokes @MySpace
Warm Up: SSH, IW, Cherry Pickers, WMH, Downward Dog and a few Burpees
The Thang:
-Mosey lap
-Bleachers for two sets of 15-rep each step ups, dips and box jumps
-Mosey to other bleachers on the other side
-Repeat step ups, dips and box jumps
-Mosey lap
-Modified jogging suicides with reps – start at goal line, jog to the 25, do 20 reps of an exercise, then jog to the other 25 yard line and do 20 reps, jog back to the 25 and do 20 reps and jog back to goal line and do 4 burpees. Merkins, Joe Louis, Lunges, Big Boy Sit Ups, Mountain Climbers.
-100 yard routine – rotating every 10 yards bear crawl, broad jumps and lunges
-Repeat the jogging suicide with reps until time runs out. 10 reps each time. We got through merkins, joe louis and half of lunges
Mary: Flutterkicks, LBCs and some stretching
CoT: Offering support leads to motivation. Do this within F3, family, friends and colleagues.
This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.
DATE: 2021-06-14
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Poe, Mayberry, Kodiak, 2 percent, Old Bay, Undertow FNGs: Attache Kombucha
COUNT: 10
WARMUP: 10x IC SSH Arm Circles WMHayes Cherry Pickers / Down Dog, Up Dog
THE THANG: Mosey’d to Patriot, stopping periodically and adding an exercise at each stop. 10x Merkin, squats, LBCs/Mtn Climbers ; the last set with the Patriot crew, who was finishing up /// headed to coliseum for 3 sets of: 10x box jumps OYO + dips / bear crawls, lunge walks and burpees around the Coliseum / 3 x 10: decline merkins + step ups. mosey back to Horizon with stops for planks along the way /// MARY: incorporated along the way
ANNOUNCEMENTS: Saturday, 6/19, 7a, 3 year anniversary at TR Island
COT: YHC checked off a to-do this weekend that had been on the list for 6 years. great feeling of accomplishment. today, use the momentum from F3 to start on a big project or tackle a difficult task you’ve been putting off. even better, first thing this morning do the most unpleasant or most difficult task first (i.e. eat the frog), and the rest of the day is gravy.
F3 The Capital 