[ The Scene ]
- Muggy
- Hot
- THICK air
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness-Fellowship-Faith
- My name is Steam and I’m honored to be your Q this morning
- Any FNGs?
- Couple of things before we begin:
- (1) I’m not a professional
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- (2) You’re here on your own volition
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- (3) You know your body better than anyone so if you need to modify anything we do in the next 45 minutes feel free to do so, but push yourself and the men around you.
- I’ll have water, my phone, and med gear in my ruck so feel free to toss anything like your keys/wallet/phone in there before we step off
[ Warm-o-Rama ]
- SSH: 25 x 4
- Baby Arm Circles: 20 x 4 (forward & Backwards)
- Man-Maker: 15 x 8
- Tempo Squat: 10 x 4
[ The Thang ]
(1) Cash-In w/Ring of Fire with All Benches
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- Pick a bench
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- Long sides: 5 incline merkins
- Short sides: 5 dips
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- Mosey clockwise to the next bench
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- Rinse & Repeat until you get around to your OG bench
- We Warmed Up?
(Mosey to the bottom of colorful stairs)
(2) 25s by 5s
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- Here: burpees
- Up the hill at the top before Maplehurst apartments: Lower LBCs
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- Only 5 reps at each station
- 25 total – end here
- Done? Pickup the 6 with someone else —> Abort went full BEAST MODE and swept the crew
(20 count)
(Mosey down to the light and across the street – American Indian style – headed back to WFP)
(Turn R into WFP at the entrance)
(4) 25s
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- Every lightpost from here to the security building on the left under the bridge:
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- 5 squats
- 5 merkins
- 5 SSHs
- 5 Shoulder Taps (4 count)
- 5 SSHs
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(Mosey back BTTW to the AO)
[ Mary ]
(1) Quarter Pounder – 25
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- Flutter Kicks: 25 x 4
- LBCs: 25 x 4
- American Hammers: 25 x 4
- Hello Dolly’s: 25 x 4
(Light stretching to finish out the 60 seconds)
[ COT ]
- # off
- Name o Rama
- FNGs
- BOM
“Don’t ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive”
John Eldridge, “Wild at Heart”