THE SCENE
34 and Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC
Two laps around the parking lot and line up along the curb.
THA-THANG
11’s
Run from one curb of the parking lot to the other. At start point do 1 Jump Squat, at the far curb do 10 BBS. Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS. Once you finish, hold plank until everyone finishes.
Circle up.
Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:
– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5
Exercises:
- Burpees
- Dry Docks
- Narrow Squats
- Diamond Merkins
- High Knees
Mosey to base of hill near the parking lot.
Merkin Hill
Run up and down hill doing the following:
- Start at bottom of hill with 10 Merkins, run to top
- Top of hill 9 Merkins, run to bottom
- Bottom of hill 8 Merkins, run to top
- Top of hill 7 Merkins, run to bottom
- Bottom of hill 6 Merkins, run to top
- Top of hill 5 Merkins, run to bottom
- Bottom of hill 4 Merkins, run to top
- Top of hill 3 Merkins, run to bottom
- Bottom of hill 2 Merkins, run to top
Top of hill 1 Merkins, run to bottom. Once you finish, hold plank until everyone finishes.
Circle up again in the parking lot for Mary.
MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
34 PAX
COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.” I believe all of us want to be better leaders, and that’s good…but not enough. Desire with out action changes nothing. If we want to be better leaders, we need to lead! In big ways, small ways and every way in between. That is one of the many things F3 gives us, the opportunity to lead. The opportunity to grow. Again, opportunity changes nothing unless it is seized. The more we practice leading the more confident we are when the opportunity arises. Today, seize every opportunity to lead presented to you. That is how HIMs do it!
ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville
Submitted by Cap’n Crunch