Q: I-Beam
PAX: Mayberry, Einstein, Toto (James Smith), Lightweight, Waxjob, Driftwood (Gary Bloom), Frosty, Wall Ball (Rob Harlow), Bartman (Jason Draper), Butters, Biscuits
FNGs: None
COUNT: 12
Ruck loops with PT and sandbags.
Fitness. Fellowship. Faith.
Workout
4 Sets
30 – Pendulums Overhead
15 each side – Cross drop to press
15 each side – Oblique crunch reach
10 box jumps
2 sets (some were in 3rd)
Plank Should Taps x20
Box Plank Walk Ins x20
Oblique Crunch 10 each side
20 toe taps (v up)
Run up Hill, return, and Repeat
Mary
Ring of Fire – 1, 2, 4 air squats hold at bottom
10 air squats 4 count in cadence
25 box cutters
10 cherry pickers
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
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Dora to music, partner worked while other ran a lap then flip flop
American Hammers, Plank jacks, CDD, BBS, mountain climbers, squat thrusts, merkins, burpees, wall sits, curls
MARY: Flutter kicks
ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/27
COT: Happy Easter, Enjoy the weekend!