F3 Welcome & Disclaimer
Warmup
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SSH x25
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Burpee Ring of Fire. Circle Up. Run in place. Each PAX takes turn calling “DOWN”. Pax Burpees. Progresses to next person.
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Michael Phelps x 10
Set 1 – Dugout Hugout
Partner Up! Pax runs to Baseball Diamond.
- Pax 1 – Pullups in Dugout
- Pax 2 – 10 Burpees
- Repeat until group hits 200 burpees
Set 3 – AbSprints on Parking Lot Hill
Partner Up!
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Pax 1 – Sprint to Gate at Top of Hill
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Pax 2 – Iron Cross. Flutter Kicks. BBS. (Only change when need to modify)
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(Switch to Bear Crawl Up halfway through)
Set 2 – Pablo’s 11s
Pax runs to end of parking lot near ball field and lines up.
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TOP: 10 Nipple Scraper Merkins
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BOTTOM: 1 Never Cross Dollys
COT
- Lesson in masculinity, courage and faith from Esther. Recognize you’re where you are “for such a time as this.” You’re in the job, family, time, body, community that you’re in for a reason. Live on purpose in light of that truth today.