09/07/2020 - The Outpost - We were built for Work!!!
AO: The Outpost
When: 09/07/2020
PAX:
Number of Pax: 6
Pax Names: Blues Clues, Hot Lips, Magellan, Sparky, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Box
Introduction
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
Please remain aware of our spacing with our new concerns regarding Covid 19.
F3 workouts always end in a COT.
Was a slightly humid and warm morning.. but over all it was a perfect day for a beatdown!
Arrived for set up at 5 AM.. 3 of the 6 PAX were already there!
Set up the battle rope stations and some mumblechatter ensued…
5:15 – Time to get started!
Warm-O-Rama
Warmarama
Good mornings IC
Abe vigodas IC
Jane Fondas R/L + Forward/Reverse Circles IC
Arm circles IC (Forward/Reverse)
4 count Merkins IC
Air Squats IC
Hold squat – pulse it out
Squat slow walk around the worlds Left and Right
Calf raises (pause at the top)
The Thang
Thang 1
Tabatta -20 seconds on and 10 seconds off. 8 Sets (total of 4:30 seconds, approx. 1 minutes rest in between each round)
Blockee punch out
Battle Ropes (up and down in unison)
Thrusters (modify as needed)
Battle Ropes (start middle, move horizontal with each hand going in opposite directions)
- Lion Kings
- Battle Ropes (up and down opposites)
Thang 2
11s
Weighted calf raises
Bear crawl out and back 3 parking spaces
Curl to Overhead press
I bit off more than we could chew for this one… I only got through 6 and 5 before we had to stop for Mary…
Mary
Weighted Alabama Prom Dates (with coupon) IC
Break Dancers IC
Clock planks
Thor’s American Hammers IC
6:00 Recover, Recover!!!
Circle of Trust
Numberama
Announcements
Namerama
Labor Day… Genesis 2:15 says “The Lord God took the man and put him in the Garden of Eden to WORK and take care of it”. We were built for work! God didn’t put man in the Garden to relax and do nothing. We need a purpose.. that purpose or work does not have to be a 9-5 job. It can be raising our children, nurturing our marriages, taking care of our homes, taking care of our bodies.
Our pastor touched on this yesterday.. Work honors oneself, but it also honors God. So, whatever you do, do it to the best of your ability (or AYG – All You Got!!!)
Awesome working out with these fellas this morning! I’m very thankful for the ability to get after it with these HIM.
Naked Man Moleskin
Prayers were had… Unspoken ones as well as for the state of our Country/World.
Solid work today men!