Westside High School Stadium | 53° Clear
Pax: Starksy, Stink Bait, Grylls, Sven, Roll Bar, Blue Suede, Knobs, Safe Ride, Wentworth, Tin Cup, Hoosegow, Sister Act, Cutting Edge
Q: Gunner
Greeted all the Pax promptly at 5:30 and cited the F3 Mission Statement, 5 Core Principles, the 3 Fs, the disclosure of not being a professional, the disclaimer of the possibility of injury and asked if any FNGs were in attendance, but there was none.
Warm-O-Rama – Was conducted by using the track at the Westside stadium. Pax performed 100 meters mosey on the track. Stopped. “Jumped Rope” until the six and performed a warmarama exercise.
- 15 Moroccan Night Clubs
- 15 Tappy Taps
- 16 Big Ones
- 15 Hillbillies
- 15 Sumo Squats
Between each warmarama exercise, we did a max-effort, 100m run.
Pre-Thang –
Was performed on the side of the track in order to use a fence to aid with balance. The pre-thang exercise was, stand on one leg and perform
20 TOE TAPS – 20 KNEE PUMPS – 20 KICKS – HOLD for 10 count- then switch to the other leg.
Pax did a 100m sprint and executed a second set. Two sets was very plenty for the QIC, so after two sets the group moseyed to the start of the workout.
The Thang –
On the football field – a course was set up for the group to work through. Starting at the goal line, Pax would traverse to each station with an exercise movement and at each station, they would perform the listed exercise. The rep count increased at each station. The workout went like this:
- LOW CRAWL to 20 yd line
- At 20 yd line – 4 REP STATION – DO EXERCISE THEN BEAR CRAWL
- 8 REP STATION – DO EXERCISE THEN FROG JUMP
- 12 REP STATION – DO EXERCISE THEN CRAB WALK
- 16 REP STATION – Back pedal over to the cone and mosey back to start.
The station exercises:
1st PASS- GOINERS
2nd PASS – WERKINS
3rd PASS – BOBBY HURLEYS
4th PASS – BURPEES
5th PASS – BIG BOYS
No one made it to a Fifth Pass before Omaha was called
Mary
Rancid Style Superman-Bananas – Pax circled up for a Superman-Banana core exercise. Pax alternated the command of either Superman or Banana in a rotation.
Announcements- May 8th, 2.0 workout at the Oracle
COT – I just shared with the Pax how my life is pretty grand and I am very blessed. F3 has really made my mornings the best part of the day. If I am to chunk-out my 24-hour day based upon the fitness, fellowship and faith, the fitness chunk is relatively small compared to the fellowship and faith time that is spent the rest of the day. Belonging to F3 has made a great impact on me to improve my attitude and connection with other people overall.