QIC: Threeskin
Date: 08/08/2018
PAX: Early Bird, Fast Lane, Oscar
AO: Beast Ridge
Conditions
73skin degrees, calm, clear, cool
The Disclaimer
This is f3, I’m not a professional, You are here to get better so lets do it together, Modify if necessary, don’t get hurt, we will be running so stay alert.
COP
Work on Tempo and Form
Good Mornings
SSHx25
Little Arm Circles – forward
SSHx25
Little Arm Circles – reverse
SSHx25
Military press
Good Mornings
Imperial Walkersx25
Tempo Squats
Imperial Walkersx25
Tempo Willie Mays Hays
Imperial Walkersx25
3rd Grade Exercises
Mosey
The Thang
Combine equal parts of Tough, Tempo, and Together add a little sweat and you get a good workout over 2 miles.
Mosey to picnic pavilion
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Dips X 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Transition Merkins x 10 – 3skin count down, one count up slow tempo
(Transition Merkin – one on bench, transition to one on table top, transition to bench, and so on…)
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Big Boy Sit Ups x 10 – 3skin count up, one count down slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Mosey Back
MoM
Big Boy Sit Ups
Freddie Mercury
Box Cutters
COT
Circle of Trust
Counted to 4 – Namearama to follow – Announcements and Prayer requests made
BALL OF MAN: completed
Word and Thought of the Day:
Fungibul (Fun-juh-bul) – being of such a nature that one part or quantity may be replaced by another equal part or quantity in the satisfaction of an obligation.
- We are all equal. The structure of f3 is very important and we must respect it. This allows us all to be ready to lead when the time comes. Be there for each other, pick each other up, sweep if you have to, finish together.
We come to f3 because we choose to, We come to f3 to get better
We choose to be our brothers keeper, We respect the framework to the letter
We are here for fitness, We are here for faith,
We are here for fellowship, and some to loose weight
We are all very busy, our bandwidth gets low
We always come back so our friendships can grow
When a brother calls, pick up the line
It may be you calling in due time
News
EarlyBird on baby alert!
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