THE SCENE: Low 80s, drizzling with little bit of thunderstorms.
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!
WARM-O-RAMA:
- Side straddle hops
- Raquet
- Windmill
- Leg stretches
THA-THANG:
Workout 1: 20s
- Side straddle hops
- Jump squats
- Butt kicks
- Frog hops
- High knees
- 4ct Mountain climbers
Workout 2: 20 Pull ups, 20 Squats, 20 kneeling to squats, run 1 lap around parking lot
Workout 3: 20 merkins, 20 derkins, 20 decline merkins, 20 shoulder press with squat using the CMU, run 1 lap around parking lot
Workout 4: 20 tricep ext, 20 biceps, 20 4ct planks, 20 mountain climbers, run 1 lap around parking lot
Workout 5: Suicides – run and bernie going back
Workout 6: Suicides – sprints
MARY:N/A
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Push yourself to the limit but always remember to listen to your body. It’s nice to push your boundaries, but also make sure that you don’t push yourself too hard that it defeats your progress. Train, eat, and recover. Recovery is as vital as training. This is where you absorb all what has been put in during the work.
Last Saturday after the Asylum AM workout, I was fortunate enough to meet the living legend, our F3 brother, Pinto and he delivered a great BOM. Going thru multiple surgeries and therapies the past few years, he may not be as strong as the man he was, but he’s definitely a better man than before – as he told about his journey to recovery and slowly getting back to working out with F3 again.
MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.
ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.