Fitness. Fellowship. Faith.Intro: This is Century’s Birthday Q and also his 3’rd official Q. One step closer to becoming a certified non-professional Q. haha.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Extremely hot and humid
COP: Thru the Tunnel Side Straddle hop Arm Circles Imperial walker
Everyone grab a block and head back to the flag
All exercises will be 3 sets of 6 reps. Some with a slow cadence up or down, some OQ and some in regular cadence. Listen for Q command.
Curls
Press
Carolina DD
Flutter kicks
Dammit’s
Running drills High knee Jog lap
Curls
Press
Merkins
Flutter Kicks
LBCs
Running Drills Butt kickers
Lung strides
Jog laps between drills
Stretching drills for the last 10 min
Namerama, Numberama, Announcements, Pledge, Prayer
Devo F3 – the three f’s meaning and order. Similar to my Martial Arts 3 O’s Open Arms, Open Mind, Open Heart
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