THE SCENE: A little cloudy but humid with a temp of 89F.
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:
High knees
Shoulder tap x plank jacks
Grady corns
Windmill
Imperial squats
Side straddle hops
THA-THANG:
Workout 1: Space Camp – battle buddy
- Stair Burpee: 10x, go all the way up
- Skip Jump: all the way up (at least 2 steps)
- Grapevine right
- Grapevine left
- Single log hop (switch foot every 10 steps)
- Sprint
Battle buddy: runs around the building 2x then wall sit til partner goes down.
Mosey to colosseum stairs
Workout 2: Colosseum stairs
2 rounds each:
- Sprint up
- 10x irkins
- 10x derkins
- Side squats 10x each leg
- Split squat 10x each leg
Battle buddy: dealer’s choice: flutter kicks, mountain climbers, or run up the hill
Workout 3: Batcave stairs
Sprint up and down twice
Smurf jacks
MARY:
Squat ring of fire!
COUNT-OFF & NAME-O-RAMA
15 HIMs in attendance.
CIRCLE OF TRUST/BOM:
They say that in life “there is no elevator to success, you must take take the stairs”. This is the theme of the workout. In life, we often wish for an easy life or quick success. To reach that goal, we take “steps” and take it one by one. We climb up those steps and all of us have different paths, on different paces and have unique staircases. This is what makes life so beautiful. If we learn to look at only our path and stop comparing it with others, we learn the joy and beauty of the adventure of one’s journey. So take those steps, at your own pace and remember “life is a climb, but the view is great”!
MOLESKIN:
Prayers up for the speedy recovery of Drum Major’s daughter after a successful acl reconstruction surgery.
ANNOUNCEMENTS:
CSAUP at Dougpound on the 21st