Q: I-Beam , Earmuffs (Dan Studt)
PAX: Wall Ball (Rob Harlow), Earmuffs (Dan Studt), Mayberry, Lightweight, Frosty, La-Z-Boy (Zac Smith), Madoff
FNGs: None
COUNT: 8
THE SCENE
Gloomy, rain at the end
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
WARM O RAMA
Side Straddle Hops x 10 IC
6ct Burpees x 10 IC
Cherry Pickers x 5 IC
No Cheat Merkin x 10 IC
Moroccan Night Clubs x 10 IC
BUY IN
Burpees x 10
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
Mosey to the stairs
7’s – squat and SSH
Mosey to the guardrail
Dips x 20
Inkins x 10
MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC
COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama
WORD
What’s the standard? Find it, lead it and stand up to it.
SPMICE
Starting position, pause
Move
In Cadence
Exercise