Free Outdoor Morning Workouts To Build Community Leaders
Q- Chew Toy
PAX- Countdown, Dorothy, Wild Thing, FNG (Sniper), Pinocchio
1776 yard Run (1.01 mile)
100 Merkins 100 Overhead Claps
100 LBCs 100 Dips
100 Moraccan Nightclubs 100 Hello Dolly’s
100 Pullups/Bent Rows 100 Step ups
100 Squats 100 American Hammers
100 Mountain Climbers 100 Shoulder Taps
100 Plank Jacks 100 High Knees
100 Lunges 100 SSH
Finisher 100 yard Bear Crawl to American shovel flag and complete 76 burpees
Status:
Patriot- Split list with 1 fellow PAX
American Eagle- going solo
Weather: 73, moderate clear, slight breeze, daylight conditions
PAX: Almanac, Countdown (QIC)
WAR
– SSH 4×20
– Merkins 4×20
– Copperhead Squats 4×20
– (LBAC-F/LBAC-R/OC/FC) 4×20
– Mosey around AO
THANG
– 15 Squats, 30sec plank hold…countdown to 1 and repeat hold till the end
– Mosey around AO
– 15 Merkins, 30 sec plank hold…countdown to 1 and repeat hold till the end
– Mosey around AO
6MoM
– Flutter kicks 4×20
– Plank hold x60sec
– Rosalita 4×20
– Plank hold x60sec
– Scissor Dolly RoF while other holds 6inches
– AOITB!
Moleskin
“2 Live Crew” took on a whole new meaning at Saturday’s beatdown. Almanac recounted some of the harshest winters on record to cool the PAX’s burning quads. Without his prediction that we would finish as stronger men, I am not sure we would have made it!
COT
YHC closed it out with a prayer for those recovering from surgery or illness, and for those serving at home and abroad.
Q-Chew Toy
PAX- Almanac
Mosey
4 min AMRAP
Block curls
1 min Rest
4 min AMRAP
Flutterkicks with block in air
1 min Rest
4 min AMRAP
Squats with Block
1 min Rest
4 min AMRAP
Thrusters with block
1 min Rest
4 min AMRAP
Leg raises
1 min Rest
4 min AMRAP
Lunge with block to opposite side
1 min Rest
4 min AMRAP
Tricep press
1 min Rest
4 min AMRAP
Heel touches
1 min Rest
4 min AMRAP
Man makers
1 min Rest
Olympus, July 16, 2020
QIC: HT
PAX: Dunder, YNAB, Monk, Hoolihan, Roddick, Peloton
Warmup:
30 SSH’s then Good Morning, WMH, Arm Circles, & downward dog stretches. PAX on fellowship jog around Olympus towards tennis courts. Then mix of butt kickers, skipping high knees, Frankenstein, followed by sprint.
The Thang:
Split up into 2 groups on tennis courts. Dodgeball rules:
Throw to hit opposite side team
If you get hit, walk to rear of your side. Then bear crawl to opposite court end line & join opposite team.
If you catch opponents ball, he then walks to rear of his side, then bear crawls to opposite court end line, then joins opposing team.
Halftime PAX lined up on sideline to run shuttle run across 6 tennis courts.
Resumed dodgeball for second half, added twist. If your ball doesn’t go over net, drop for burpee, then resume play.
Mary:
Round robin merkins, flutter kicks, heels to heaven, boat/canoe, LBC’s, WW II, carolina dry-docks
CoT:
Prayers for Peloton & Mule’s families on their relocations, will be missed!
Prayers for families still struggling through Covid.
Thank you to my F3 brothers that constantly push us to be better!
Played Jocko Willink podcast of ‘Good’.
AO: The Patriot
QIC: PopFly
PAX: Brown Bag, Cable Guy, Citrus, Fish Fry, Lazlo, Bone, Bambino, Sticks, Sunshine, Three Mile, Wild Thing, Choo Choo, Lucius, Jag
Warm Up: SSH; Hillbillies, WMH, Hand Release Merkins, and Glees
Tha Thang: 15 Strong for a wee bit of a leg focused workout in the Gloom
Round 1 (The Warm Up): Dora 1-2-3: As partners, PAX completed 100 Merkins, 200 LBCs, and 300 Squats. One partner performed REPS while #2 Partner would run backwards to the 50 yard line and sprint back to the goal line. The low plank was held by all until all PAX completed their warm up.
Round 2: The Al Gore Ring of Fire:
1) 10 Squats: The PAX, while in an appropriately distanced circle, held the Al Gore squat position while each PAX performed the rest exercise – 10 Squats. Once each PAX had completed their rest exercise, they returned to the Al Gore until all PAX completed their 10 squats
2) 150 Calf Raises
3) 5 Squats: PAX held the Al Gore squat position while each PAX performed the rest exercise – 5 Squats.
Round 3: Leg Time: 8 Minutes
Starting at your goalline:
1) Backwards sprint to 30 yard line / 30 squats
2) Lunge Walk to 20 yard line / 20 Bonnie BLairs (single count)
3) Reverse Lunge to 10 yard line / 10 Jump Squats
4) Broad Jump to Goal Line / 1 Burpee
Repeat as many times as possible in 8 minutes (At this point, PAX had determined we were working legs today. PAX responded well.)
Mary: Toy Soldiers, Freddie Mercuries, Scissor Kicks
COT: YHC has been thinking about the Nationals and going 1-0 each day. Small wins, big wins, it doesn’t matter. Take the wins when you get them and take them into the community because the community will feed off you. Everyone needs a win now and then, so go 1-0 today and every day.
F3 The Capital 