THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
Welcome to F3. (Fitness, Fellowship, and Faith). And Free by the way. I’m Duggar and will be the Q for the day and I am not a professional. You are here on your own volition and you know your limitations and injuries. Modify where needed to avoid injuries.
Baby Arm circles x 15 IC
OH clapps x 25
Imperial Walkers x 20
SSH x 25 IC
Tempo Merkins x 10
Tempo Squats x 10
Mosey to church parking lot and pair up with a battle buddy
Complete 100 reps of each exercise alternating with battle buddy after each 10 reps.
- Merkins (plank)
- Squat (Al Gore)
- Flutter kicks (6 inches)
- Shoulder taps (plank)
- Burpees (stand and rest) – 5 reps each until 30 reps reached.
Mosey to rock pile near Masonic lodge.
4 rounds of exercises with 4 exercises each, 25 reps per exercise for a total of 100 reps each round. Between rounds run up the hill and back and wait until all are together to start next round.
25 x Merkins, Carolina Dry Docks, Dive Bombers, Shoulder Taps
25 x BBS, American Hammers (4 ct), LBC, Hello Dolly (4 ct)
25 x Rocky Balboa (4 ct), Lunges, Squats, Star Jumps
Round 4: with coupons
25 x OH press, curls, triceps, squats
Mosey back to AO
No time. Just enough time to mosey back to AO
COUNT-OFF & NAME-O-RAMA
The dynamic duo Filter and Duggar
CIRCLE OF TRUST/BOM:
Quote from Gen. Mattis’ book Call Sign Chaos. “You can’t control your circumstances but you can always control how you respond.” In this time of uncertainty how we respond will speak volumes to others. Let’s keep our focus on God, the one who’s in control, and not our own understanding.
Juco convergence coming up March 28th, Morristown launch on April 4th