Free Outdoor Morning Workouts To Build Community Leaders
2.29.2020 Leap Day
PAX- Pinocchio, Chew Toy (Q)
F3 Mission
F3 Core
Warmup
Mosey
Yoga stretches-Child’s pose-> Reach thru-> Down Dog-> Pigeon Pose
The Thang
29 incline Merkins
Frog Hop
29 Carolina Dry Docks
Frog Hop
29 Air Presses
Frog Hop
29 American Hammers
Frog Hop
29 LBCs
EMOM-29 minutes
1- Merkins
2-Squat Jumps
3-Flutterkicks
4-Burpees
5-Rest
COT
CoR
NoR
Announcements
Prayer
Q-Chew Toy
PAX- Sabbath, Almanac
F3 Mission
F3 Core Principles
Warmup-In Cadence
Morraccan Nightclubs
Windmills
Absolutions
The Thang:
Sally Up- Merkins
6 Stations on Repeato, Mosey between stations
20 Lunges (2 is 1)
25 Merkins
30 Squats
35 Thrusters with Cinderblock
40 LBC’s
50 Monkey Humpers
COT
COR
NOR
Announcements
Prayer- Nemo, Sabbath’s wife’s job
2.19.2020 ABC’s
PAX- Pinocchio, Sabbath, Almanac, Chew Toy (Q)
Mission
Core Principles
Warmup
Letter Rep Exercise
A 50 SSH
B 20 LBC
C 30 Squats
D 15 Merkins
E 1 min Wall Sit
F 10 Burpees
G 4 40 yd Dash
H 20 Squats
I 30 SSH
J 15 Flutterkicks
K 10 Merkins
L 4 40 yd Dash
M 20 Burpees
N 40 SSH
O 25 Merkins
P 30 Flutterkicks
Q 30 LBC
R 15 Burpees
S 30 Burpees
T 15 Squats
U 4 40 yd Dash
V 3 min Plank
W 4 40 yd Dash
X 60 SSH
Y 10 LBC
Z 20 Merkins
J 15 Flutterkicks
A 50 SSH
R 15 Burpees
E 1 min Wall Sit
D 15 Merkins
W 4 40 yd Dash
A 50 SSH
T 15 Squats
E 1 min Wall Sit
R 15 Burpees
R 15 Burpees
O 25 Merkins
B 20 LBC
E 1 min Wall Sit
R 15 Burpees
T 15 Squats
S 30 Burpees
U 4 40 yd Dash
N 40 SSH
N 40 SSH
Y 10 LBC
D 15 Merkins
E 1 min Wall Sit
L 4 40 yd Dash
L 4 40 yd Dash
J 15 Flutterkicks
O 25 Merkins
H 20 Squats
N 40 SSH
Totals
16- 40 yd Dash
90- Burpees
30- Flutterkicks
30- LBC’s
80- Merkins
50- Squats
220- SSH
4 min Wall Sit
COT
COR
NOR
Announcements- Sign up to Q a workout! GoRuck DC Light this weekend. Capital convergence in March
Prayer
Iron…PAX
Q-Chew Toy
PAX- Pinocchio, Wild Thing, Dorothy
Mission
Core Principles
Warmup
The Thang (borrowed from F3Toledo Hannibal)
Run 20yds, Do 2 burpees, return to start
10 lunges (2is1)
20 Merkins
30 Curls with cinderblock
40 Kettlebell swings with block
Run 40yds, Do 4 burpees, return to start
10 lunges (2is1)
20 Merkins
30 Curls with cinderblock
40 Kettlebell swings with block
Run 60yds, Do 6 burpees, return to start
10 lunges (2is1)
20 Merkins
30 Curls with cinderblock
40 Kettlebell swings with block
Run 80yds, Do 8 burpees, return to start
10 lunges (2is1)
20 Merkins
30 Curls with cinderblock
40 Kettlebell swings with block
Run 100yds, Do 10 burpees, return to start
10 lunges (2is1)
20 Merkins
30 Curls with cinderblock
40 Kettlebell swings with block
Repeato- AMRAP 40 minutes
6MOM
E2K
Boat/canoe
29 February, 2020
AO: Olympus
QIC: Nano
PAX: Hightower, Mule, Pop Fly, Tool Box, Ba Da Boom, YNAB, Fish Fry
Warm-Up: SSH, Arm Circles, Hillbillies, Downward Dog, Willy Mayes Haze, Good Mornings.
The Thang: The 8 PAX jogged up to the practice field with two cinderblocks and two medicine balls in tow, where the following stations were set up:
Active rest with 20 murkins and 20 BBS.
Rinse and repeat! Then on to the next event…
Hand Rail Leaps: Leap over the hand rail all the way up the hill to the practice field.
Bear Crawl Tunnel: The PAX form a ceiling suspended over the side walk, one PAX at a time bear crawls through then joins the end of tunnel.
Back to the field for a round of the “nanoshuffle” with the 4 coupons.
MARY: Each PAX lead their favorite core exercise.
COT: We get an extra day this year, get out and do something useful with it.
F3 The Capital 