More For The Core

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Low 70’s and LOW HUMIDITY

Shortcake Special: Repo, City Slicker, Waldo, Tinker (Rucked in), Sakrete (Biked in)

Ruckers: 0

FNGs: 0

COP- 4 Count In Cadence

THROUGH THE TUNNEL – 20 IC

LBAC – 15/15 IC

T-CLAPS – 600 IC

Grab 2 bricks, line up for an Indian Run and head over to the entrance.

Merkins 15 OC

Single Leg Step ups with Leg Raises-Right Leg

Merkins 15 OC

Single Leg Step ups with Leg Raises-Left Leg

Burpees 10 OC

Mosey to the front Parking lot, form 1 line

Inch worm across 4 Parking Spaces

Calf Raises 15 OC

Inch worm across 4 Parking Spaces

Calf Raises 15 OC

Body Builders 10 OC

Mosey to the Picnic Tables

Derkins 20 OC

Back Extensions 20 OYO

LBC’s 20 IC

Lay your bricks down and head to the grass

Seal Sit Ups 20 OC

Mosey back to the FLAG for Mary.

Mary

Low Plank 1 minute

Flutter Kicks 25 ICWWI Sit Ups 20 OC

Numberama: 18

Namearama: Chum, DFIB, Penny, Sakrete, Speedo, City Slicker, AC/DC, Waldo, Yo Andrian-RESPECT, Prius-RESPECT, Serena-RESPECT, Fish n Chips, High Stick, Repo, Ramrod, Cavalier, Tinker, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Devo:

It’s ok to not know, to not have all the answers. Trust in God and know that he will work it out. Don’t let your ego get in the way.

 

Moleskin:

Sometimes workouts look a lot different on paper than when executed. This was one of those days. None the less, the PAX pushed and did work even when YHC does a Burpee instead of the Body Builder. However, you can always count on the PAX to keep you in check!!