Free Outdoor Morning Workouts To Build Community Leaders
DATE: 2022-02-12
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly, Butter
FNGs: DungeonMaster, Cannoli, Novacaine, Sherlock
COUNT: 10
WARMUP:
SSH, Imperial Walker, El-Capitan, Arm Circles, Sit Through, Cherry Pickers, Low Slow Alternating Lounges
THE THANG:
5k run, every 2 minutes 10 Merkins + 10 Squats
MARY:
BBS, Dying Crab-roach, plank-o-rama, Krav-Maga puches situps, Flutters with Reverse Cruhches
ANNOUNCEMENTS:
Q School
COT:
DATE: 2022-02-10
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Butter, ShowMe, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 9
WARMUP:
SSH, Imperial Walker, Mountain Climber, Shoulder Taps, The Chinoock, Michael Phelps, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, Frankenstein, Windmills
THE THANG:
9 poker cards (Face), each member starts working out, while the others are running one lap (Supervisor-style), and then joining the Supervisor, who Qs for 25 reps IC. Everyone gets to Q
One recovery lap in between
MARY:
6 Cards, each of the non-Q members Qs one exercise, IC
ANNOUNCEMENTS:
COT:
DATE: 2022-02-09
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps, Lunges, side straddle hops, squats
THE THANG:
20 minutes of upper rx and core exercises with coupon
20 minutes of rucking loops
ANNOUNCEMENTS: Train train train ruck ruck ruck !
DATE: 2022-02-11
AO: Patriot
Q: Maj. Payne
PAX: Poe, Anchor Man, Big Short, Bone, Booking, CableGuy, citrus, Elvis, Fish Fry, Flipper, Ice Tea, Jenner, Lazlo, Lucius, My Space, SubPrime, Sunshine FNGs: None
COUNT: 18
WARMUP: SSH, IW, WMH, Cherry Picker, LBAC (front and rear), Merkins
THE THANG: 2.5 mile jaunt. Pick up coupons when encountered (there were 10). Dips, Step-ups, SSH, Merkins, Pull-ups, SSH, three-jump traveling burpees, and mountain climbers along the way. MARY: THE flutter kick
ANNOUNCEMENTS: ARC, 2/19. GTE 26, Mar 25-27.
COT: F3TheCapital is special – an act of God. We’ve come a long way. Now it’s time to really focus on the mission, which is to plant, serve and grow small workout groups for men to invigorate male community leadership. Let’s now focus on how we can truly lead in our community.
DATE: 2022-02-11
AO: Horizon-Ao
Q: Brown Bag
PAX: Kodiak, Disco, 3 mile, sticks, Yardbird, Mr Haand, Vila, 2 percent, Magoo, Old Bay FNGs: Attache
COUNT: 12
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Cobra Kai, Mosey with buttkickers, high knees and skips
THE THANG: (1) PAX line up at midfield and run sprints to endline and back EMOM x8 ; (2) Mosey to discovery entrance to knock out #monthlychallenge (25 steps ups, 25 Big Boys, 25 steps up); (3) Mosey to grab coupons and pair up for Dora (100 Alpos, 200 Derkins, 300 Air Squats), with runners doing some variation of their choice to midfield (e,g, skips, buttkickers, Yves Poll, karaoke, shuffle, high knees, etc.) MARY: Superman, Ring of LBC
ANNOUNCEMENTS: Looking for 2F Q for ARC; Social Distance every Sunday (0530 for Ruckers and 0630 for Runners)
COT: In addition to being National Latte Day it is National Make a Friend Day. It’s easier as we get old to take friendship for granted and for existing friendships to stagnate because of business and distance. I’m grateful to F3 for introducing me to so many new friends.
