THE SCENE 69 and clear
F3 Welcome & Disclaimer
THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x16 (IC)
Mosey 1 lap around parking lot
Mosey to coupon pile and everyone grab 2 then line up at the edge of parking lot.
Pyramid 1
Do the following exercises in 5 rounds:
R1 = 10x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes, Reverse Lunges
R2 = 15x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes
R3 = 20x each of Narrow Squats, Bent-Over Flyes, Side Lunges
R4 = 25x each of Narrow Squats, Bent-Over Flyes,
R5 = 30x each of Narrow Squats
Partner up with a battle buddy and head to back to parking lot.
Pyramid 2
Battle Buddies alternate between running and planking
1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
1st person run to runs to second cone – x5 Carolina Dry Docks, runs back (2nd holds plank)
2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)
Rinse and repeat following the rep sequence– x5, x10, x15, x10, x5
Mosey to play area
MARY
Flutter Kicks x40 4ct IC
Freddie Mercury x30 IC
Side Crunches x25 each side IC
Mosey back to start point.
ATMs
As one PAX…in cadence…with hutspah! IC
COT
Number Off and Name-O-Rama
BOM
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming.” – Coach John Wooden
A good life is built one block at a time. It takes effort and intentionality. HIMs understand that their lives are not their own, that they get better in order to give more to those the love and live with. Coach Wooden’s definition of success is appropriate for every area of life…physical, mental, emotional and spiritual. Each F3 workout is a microcosm of life. Take what you learned this morning, keep pushing and give it away!
MOLESKIN
The PAX pushed hard this morning! It is an incredible experience to line up each morning with men who are ready to reach past their limits to get better and make sure their brothers are doing the same. Prayer time at the end was especially good. Praying for needs and hearing praise reports was inspiring for YHC. Can’t wait to get back out there and do it again!