Author: Breaker Breaker (Page 1 of 18)

Disclaimer

Warm-up

Mosey to side street down pass elementary school. 

50 Squats

50 Merkins

5 Burpees

Run a lap

40 Squats

40 Merkins

5 Burpees

Run a lap

30 Squats

30 Merkins

5 Burpees

Run a lap

20 Squats

20 Merkins

5 Burpees

Run a lap

10 Squats

10 Merkins

5 Burpees

Run a lap

Mosey up side street and at stop sign, some A/H’s, crunches, and flutter kicks. Continue mosey back to shovel flag for COT

The Pledge

COT

announcements

prayer request

YHC closed in prayer

Based on the weather forecast, assumed run/ruck was going to a very, very wet morning. For the first half we had a light rain and then during the second half of run, the rain came.

we had two Ruckers and four runners.

COT and YHC closed us in prayer.

Disclaimer

Warm-up with various exercises…

The Thang:

Mosey lap around track then back to center by bleachers for instructions.

Stack/Unstack

• Mike Tyson’s x 10, run a lap
• MTs x 10, Squats x 10, run a lap
• MTs x 10, Squats x 10, and A/Hs x 10, run a lap
• MTs x 10, Squats x 10, A/Hs x 10, and Mtn Climbers x 10, run a lap
• MTs x 10, Squats x 10, A/Hs x 10,  Mtn Climbers x 10, and SSH x 10, then run a lap
• MTs x 10, Squats x 10, A/Hs x 10, and Mtn Climbers x 10, run a lap
• MTs x 10, Squats x 10, and A/Hs x 10, run a lap
• MTs x 10, Squats x 10, run a lap
• Mike Tyson’s x 10, run a lap

Almost 6:15am, fellowship mosey to shovel flag, oh yea, no Site Q, no shovel flag, time to improvise since no flag on school flag pole. Use YHCs cell phone to retrieve a pic of the US flag for the Pledge.

COT

Announcements

Prayer Requests

YHC closed us in prayer.

It was get back to TRB, its been a while since posting here. Thanks men for allowing me the opportunity to lead this morning!

Breaker Breaker

Disclaimer

Warm-up

The Thang:

Mosey to lower round-a-bout for some Bo Dereks; 10 squats and then mosey up hill just short of top round-a-bout for 10 hand release merkins. Rinse and repeat until YHC calls time…

Time – mosey back to shovel flag for COT.

The Pledge

Announcements

Prayer Request

YHC closed in prayer

Disclaimer

Warm-up

Today is block day, go locate the blocks and then carry back to the parking lot.

The Thang:

PAX divides into four groups, with each group bringing their coupon to their designated corner. They perform the below specified exercises 10 times at each corner before proceeding to the next one. However, before moving on to the next corner, they must bring their coupon to the center for 2 burpees, and then they can proceed to the next corner. Rinse and repeat five times!

Corner 1

• O/H press
• Bend over rows

Corner 2

• Curls
• Squats

Corner 3

• Chest Presses
• Flutter Kicks

Corner 4

• Swings
• Tricep ext

Center x2 blockees

Put blocks away and then back to the shovel flag for the Pledge.

COT

Announcements

Prayer Requests

YHC closed us in prayer.

Breaker Breaker

Eight runners and one rucker!

No FNGs

The Pledge

The Thang:

We ran while one rucked

COT

• Announcements
• Pray Request

YHC closed us in prayer

Two GROUPS showed up this morning to push themselves, share leadership skills, and enjoy fellowship with their F3 brothers. We had a community group of ruckers and a community group of runners. Some of both groups got in some EC. Afterwards we enjoyed some warm coffee and QSource.

The Pledge

COT

• Announcements
• Prayer request

YHC closed us in prayer

Today is my 56th birthday and what a great to celebrate by Qing a workout. Big turn out of PAX, with 3 Ruckers and 1 runner.

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

Disclaimer

Warm-up

19x – Don Q

68 – SSH

56 – Mountain Climbers

The Thang

7 burpees at each island (8)

Mosey to lower parking lot

5 exercises (10 reps) with 6 laps around parking lot

HR Merkins

Squats

Monkey Humpers

Flutters

Big boys

Line up along fence for a couple rounds

Wall sits

Shoulder taps

Mosey back to Shovel Flag for COT

The Pledge

Announcements

Praises and Prayer Requests

YHC closed us in prayer.

Thank you men for your support and allowing me to lead you this morning.

Breaker Breaker

Disclaimer

Warm-up

mosey lap around the school parking lot

Core work

• heels 2 heaven
• Crunchy frogs
• reverse LBCs
• american hammers
• elbow planks – 60 sec hold
• side elbow planks – 30 sec hold per side

mosey lap around school parking lot

The Thang

For time

20-18-16-14-12-10-8-6-4-2

Lunges

Burpees

Sit-ups

Merkins

The Pledge

Announcements

Prayer Request

YHC closed in prayer

12 runners and 2.5 ruckers

The Pledge

COT

Announcements

Prayer requests

YHC closed us in prayer