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: Clear low 70’s, Park was underwater.
Shortcake Special: 0
COP- 4 Count In Cadence
Imperial Walkers 25 IC
LBAC – 15/15 IC
BBAC – 15/15 IC
T-CLAPS – 50 IC
Grab a sand bag.
Take the sand bag and throw it over your shoulder. Alternate L/R 10 each. OYO
Squats with Sand bags 20 OC
Stack the sand bags up at the front of the circle. Sit in a line and start doing American Hammers as the sand bags get passed to the other end of the line. Keep going until all the sand bags are moved from one side to the other. Now move them back.
Form 2 columns and let’s peek around the park to see any damage. It’s better to view it while doing an Indian run. So, we did an Indian run.
Now that we didn’t see any major damage, we then got to the scoreboard for some fun.
Toe Taps – 25 IC
Merkins 20 OC
Pull Ups/Chin Ups whatever your fancy. 25 OYO Plank until the 6 is in.
Pickle Pounders 10 IC
Line up and mosey back, stopping on the way to line up. Jail breaking back to the flag from the 1st light poll leaving the COP.
LBC’s – 25 IC
World War 1 Sit Ups – 20 OQ
Cindy Crawfords L/R – 15 OQ
Namearama: Wambach, Kenny G, Stalker, Sakrete, City Slicker, Chum, Show Me, Fish N Chips, Splinter, D-Fib, Ma Bell
Pledge of Allegiance:
Devo: It’s sad that it has to take crisis for us to realize we are all humans. Let’s be the change we want to see in the world and be the example to the world. Take the lead on this, even if you feel as if you are the only one.