F3 Stands for Fellowship, fitness and faith
5 core principles
-Heald out doors
-Lead in a rotating fashion
-Open to all men
-its Free
-Ends in a circle of trust
I am not a professional so modify as needed
| Warm -a- Rama– Tappy Taps 15- moroccan night club 15-side straddle hops 20- Mousy to the Wall | 1)PARTNER WORK 120 Chicken peckersPartner AMRAP: AB Alternating lung jumps20 donkey kicksPartner AMRAP: Partner Ranger merkens 20 chicken peckersPartner AMRAP: AB gas pumpers2 ROUNDS |
2) PARTNER CARRY 2 (Field)
Partner Carry 100
20 Burpees
Partner Carry 100
2 rounds
-Air-squat to the SIX
3) FINAL PARTNER jog 100 yards 20 burpees
COT
9 WAYS TO BECOME A MODERN DAY SAMURAI WARRIOR
1: Meditate : time to pray, clear your mind – Samurai would do this before battle
2: Develop Your Warrior code: F3 (Fitness Fellowship and Faith)
3: Train your body:
4: Eat Healthy
5: Serve others: make your home, work better because you are there
6: Practice Mindfulness: LET GO OF THE PAST, stop worrying about the future, focus on the present
7: Foster Creativity: Play with your kids. FIND a home project to work on. Paint a room
8: Keep Learning: Growth Mindset
9: Strive for Mastery: Find discipline in your field of work and in your home