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!!