THE SCENE: 30 degrees and clear. The calm before the storm to come!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Daisy Pickers, Calf Raises, Hamstring Stretch, SSH
THA-THANG:
Turned on some tunes and started with an Indian run mosey. Once we were nice and warm we did a quick circle of pain with squats before jumping in to the main event:
FIVES. Find a partner to stick with the whole time and then follow the instructions:
Start with the first exercise. After each round, run a lap and then add an exercise:
- 5 Burpees
- 10 Merkins
- 15 LBCs
- 20 Bonnie Blairs
- 25 Mt. Climbers
- 30 second plank
- 35 American Hammers
- 40 SSH
- 45 BBSU
- 50 Squats
MARY:
Due to some overplanning, no one even managed to finish the main event so we didn’t have time for Mary today.
COUNT-OFF & NAME-O-RAMA
Frizzles, G-6, Postman, Huffy, Magic Mic, Fixer Upper, Air Gretzky, Secret Shower, Wedding Singer
CIRCLE OF TRUST/BOM:
Just a reminder about the 5 core principles:
- Free of charge
- Open to all men
- Always held outdoors
- Peer led
- Ends in a circle of trust
F3 is much more than just a morning workout. Take advantage of the ability to step up and lead!