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.
Running drills High knee Jog lap
Running Drills Butt kickers
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