THE SCENE
72 and the grass was dewy!
F3 Welcome and Disclaimer
THE THANG
COP
Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC
Mosey to playground
Playground Warm-up
– Pull ups x5-10 (3 sets)
– Alternating with LBC x15 (3sets)
Mosey to the Field of Dreams
It’s Football Time in Tennessee!
– Bear Crawl relays 25 yards x2
– Cones about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
– Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
– Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.
Abs
– Flutter kicks x10, LBCx10, and dollys x15
COT
BOM
Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!