Virtual Q – Social Distance Workout Numero Uno

  • Workout Date - 03/18/2020
  • Q In Charge - Easy Bake
  • The PAX - Errybody
  • AO - Convergence

OK… we’ve all heard the news that our region is not going to have group workouts for the foreseeable future –

With that in mind bring on the Virtual Qs

Mission + Disclaimer

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. I am not a professional so modify this workout as necessary.

Warm Up

  • 25 SSH
  • 25 Imperial Walker

The Thang

I like this workout because it’s easy to do in the driveway. The first exercise I typically do as an inverted row using a rope, sub this out for a dumbbell row if you’d rather.

  • 10x Inverted Row
  • 20x Burpee
  • 20x Curl
  • 30x 2-count flutter
  • 30x Squat
  • Lunge walk to the end of your driveway
  • Fast jog pace to the end of your block and back

That’s the whole cycle.  At my house this takes just about 9:15-9:30 per rotation so shoot for 4-6 circuits of that depending on the length of your block or driveway.  Also if you want to mix it up more, alternate between similar exercises like Curl <-> Hammer Curl, Squat <-> Sumo Squat, Flutter <-> Bicycle Crunch


  • 30 LBC
  • 30 American Hammer
  • 60 sec. Plank


These are challenging times.  Stay strong and take reasonable precautions.  Treat those around you with compassion while we figure this out.

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