THE SCENE: 49°F, chilly and clear spring morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)
- SSH x20
- Merkins x4
- Imperial Walker x20
- Merkins x6
- Imperial Squat Walkers (or Imperial Squawkers) x20
- Merkins x8
THA-THANG:
Mosey to the Square w/ the fountain
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
- Cone 1 – Jump Squats x20
- Cone 2 – Shoulder Taps (4ct) x20
- Cone 3 – Mountain Climber 4ct x20
- Cone 4 – Squats x20
- Cone 5 – Smurf Jacks x20
- Cone 6 – Merkins x20
- Cone 7 – Dry Docks x20
- Cone 8 – Lunges x20 (10 each leg)
Short mosey to the large square planter area
Using 4 planters to make a large square:
At first corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Next corner: American Hammers x20
Lunge to next corner
Next corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Last corner: American Hammers x20
Lunge to next corner
Rinse and repeat
Mosey to Civic Center front walk
5s
Merkins on 1 end of walk, squats at other end of walk
Mosey back to SP
MARY:
- Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
- Plank Jacks x20 IC
- Flutter Kicks x20 IC
- LBC x50 IC
- Plank
- Hand and leg up
- Switch to other side
- Stretching
COUNT-OFF & NAME-O-RAMA
8- Salad Boy, Samaritan, Kick Flip, Frenchie, Erector, Chaco, Snaggletooth, Archie (QIC)
CIRCLE OF TRUST/BOM:
An excerpt from Day 2 of “Known- Finding Deep Friendships in a Shallow World”
Theologian Paul Tillich articulated the distinction beautifully when he said, “Language…has created the word ‘loneliness’ to express the pain of being alone. And it has created the word ‘solitude’ to express the glory of being alone.” One is toxic. The other is life giving.
The alone we speak of here is the toxic kind. Almost anything can trigger it. Aloneness unchecked turns us in on ourselves and destroys perspective. The gathered pain is an inch-by-inch slide off an emotional cliff. It is isolating. Left unresolved, it is a cancer.
Who chooses to be alone and disoriented in the dark? No one. Who wants to experience moments of unbridled joy or great hardship by themselves? No one. Human contact is life itself.
It is important to remember that F3 is intended to be more than just a fitness class. It is a venue for relationships. F3 is an excellent way to prevent loneliness for men.