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Date/Time
Date(s) - 02/28/2021
6:00 am - 7:00 am
Site Q -
Location
The Foundry
Categories No Categories
The beautiful track and football field make this a great AO to push your limits.
All PAX are welcome regardless of fitness levels. The workouts are meant to push anyone of any fitness level way out of their comfort zone and get better. No man will be left behind and no man will be left where we found him.
Date: 2/28/21
Time: 6 – 7am
Location: Foundry (gateway middle school)
Theme: You Vs. Cindy
Bring: Your Cindy (cinderblock)
F3
– Fitness Fellowship Faith
Mission:
– To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
COR (Count-o-rama):
– 3 PAX
1. Rick “Huckleberry” Thielen
2. Berry “Moana” Taylor
3. Q: Jay “Thai Guy” Solarik
The Theme:
– Theme: You vs. Cindy… workouts with a cinderblock by body part: upper, lower, core, full body.
Warm Up:
Stretch
– Arm over chest (10 sec each arm)
– Arm over shoulder (10 sec each arm)
– Sitting toe touch (10 sec each leg)
– Motivators 10’s
The Thang:
Upper Body (arms / chest):
20 Decline Merkins w/ Cindy
20 Curls w/ Cindy
20 Thrusters w/ Cindy
20 Bench Press w/ Cindy
Run to the end of the track and back
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers
Lower body (legs):
20 Lt. Dan’s w/ Cindy
20 Calf Raises w/ Cindy
20 Ninja Squats w/ Cindy
10 Squat Holds w/ Cindy – 10 sec./ea
RUN
Core (abs):
20 V Ups w/ Cindy
20 Scissor Kicks w/ Cindy over chest 2 is 1
20 American Hammers w/ Cindy 2 is 1
20 BBSU w/ Cindy
RUN
Full Body / 1 of each body part
20 Burpees w/ Cindy overhead vs. jump
20 Each Arm Bent Over Rows w/ Cindy
50 LBC’s w/ Cindy
RUN
Cool Down
Stretch
– Motivators 10’s
– Quad stretch (hold foot behind back – 10 sec each leg)
– Hold arms behind back (15 seconds)
– Butterfly (20 seconds)
– Neck rolls (10 each direction)
COR
– 3 PAX
NOR
1. Rick “Huckleberry” Thielen
2. Berry “Moana” Taylor
3. Q: Jay “Thai Guy” Solarik
Six
– Jay “Thai Guy” Solarik
COT (circle of trust) = Announcements / words of wisdom / prayer
– Prayers for Houdini, Thai Guys mom, wisdom, overcoming COVID, those things we keep in our hearts.