THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER
Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.
WARM-O-RAMA:
- Side-Shuttle Hops incadence x 20
- Merkins x15
- Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises
THA-THANG:
DORA Style workout.
Round 1 – Bear Crawl up hill and 10 merkins
- 150x 3sec hold Al Gore’s
- 200x iron mikes
- 250x
Round 2 – Bernie up hill with 10 WWII
- 150x burpees
- 200x
- 250x
MARY:
Mosey back to Grinder while farmer carry CMUs with 5 calf raises
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.
MOLESKIN:
ANNOUNCEMENTS:.