Your Shot House Dose

QIC:  GeekSquad 

Date: 12/7/2020

PAX: Cleaver, Hasbro, Milkman, Ponce De Leon, Sherlock,

AO: Shot House


Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.


Mosey to Middle School parking lot carrying coupon

Warmup ALL IC x 15-20
Mountain climbers
Proscuitto’s Gold Chains
Moroccan Night Clubs
Forward LB Arm Circles
Backward LB Arm Circles
Overhead Presses

The Thang

Parking Lot Party at HMS ( All Stations AMRAP for 30 sec)

1. Lunges
2. Merkins
3. Overhead Presses
4. Bonnie Blairs
5. Alternating Shoulder Taps
6. Shrugs
7. Frog jumps 10 out Bear Crawl back
8. Plank jacks
9. Carolina Dry Docks
10. Take a lap around the parking lot

11. Squats
12. Diamond Merkins
13. Bent over rows
14. Imperial Walkers
15. Infinity Planks
16. Tricep Extensions
17. Reverse lunges
18. Hand release merkins
19. Take a lap

20. PAX choice exercises for 30 sec each x 5 PAX members

Mosey back to the parking lot carrying block and finish with round of marys

(All Exercises during mary until Q says time)

Pretzels Left leg / Pretzels Right Leg
butt kickers
heel touches

Plank until time expires


Our mission:

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

I want to challenge you in the area of leadership and specifically to lead in the little things.

HCs are important to the Q. We have been slacking with those lately.

Another few ways to lead in the little things is to pick up the six, encourage each other during the workout, connect outside the workout time & to step up and Q at other locations.

These are all good ways to live the mission and get the most out of F3.

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