THE SCENE
F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith
• My name is I-Beam and I’ll be your Q today
Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)
• You are here on your own volition
• I’m not a professional
Leave no man behind, but leave no man where you find him.
WARM O RAMA
Side Straddle Hops x 10 IC
Hill Billies x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC
Moroccan Night Clubs x 10 IC
BUY IN
Burpees x 10 for those gave it all
THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10
Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10
Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10
Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x
MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC
BUY OUT
Burpees x 10 for those that gave it all
COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama
WORD
Today is Independence Day, the day the Declaration of Independence was signed declaring our independence from Great Britain.
The Second Sentence:
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness..
Today we remember ALL people and what the Declaration of Independence stands for. Remember the liberty that we enjoy, celebrate equality for all and pursue justice for all people. Including those that may be different from you.
May we all live together remembering what our fore fathers fought for.