THE SCENE: High 60s, windy and a little cloudy.
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!
WARM-O-RAMA:
- Side straddle hops
- Sumo squats
- Raquet
- Butt kicks
- Leg stretches
- 4 burpees
THA-THANG:
Workout 1: Mini cardiac 4 rounds
Top: Merkin plank jacks 4ct
Bottom: 2 burpees
Mosey to bottom of picket’s charge, 4 burpees each hill
Workout 2: Around Colosseum 4 rounds 4ct
1: plank hops
2: toe touches
3: kneeling squats
Mosey to PM AO
Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees
Workout 4: Slow mosey up basecamp
4 rounds: 4 side straddle hops at base, 4 burpees at the summit
Workout 5: Indian run back to AO + 4 burpees
MARY:N/A
COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.
CIRCLE OF TRUST/BOM:
The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.
This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.
More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/
MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.
ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.