Friday, Nov 8th, 2024 | Combine | Kiewit Middle School | 40 degrees
5 Pax: Misty, Starlod, Gunner, Frosty, Polaroid
QIC: Polaroid
4:30am Smurphers/Ruckers
4:45am Tractor Trot
5:15am
INTRO: I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPES: 1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
MOTTO: of F3 is to leave no man behind, but leave no man where we find him.
DISCLAIMER: I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
WARMARAMA:Windmills, Tappy Taps, Big Ones, Down Dog, Up Dog, Hamstring Stretch, Michael Phelps
PRETHANG: Crowd Pleasers
1:1 Merkin/Groiner, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2. 1:1
1:1 Squat/Jillian Michael Burpees, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2. 1:1
THE THANG:
Cones Every 100 Yards around Track
-First to 75 Reps triggered advance to next spot
1st Lap 100 yards between, 2nd Lap, 200 Yards, 3rd Lap 300 Yards, 4th Lap 400 Yards Between
-Copperhead Squats
-LBC’s
-Werkins
-Jump Squats
-Flutter Kicks
-Carolina Dry Docks
-Alternating Lunges
-Alternating Shoulder Taps
-Freddy Mercury
-Al Gore
-Heel Touches
-Moroccan Night Clubs
-Bobby Hurley’s
-Heels To Heaven
-Hand Release Merkins
-Donkey Kicks
OMAHA was called at 6:00 – return to the flags for some Mary. Each PAX choose 15 reps to complete.
Polaroid shared his COT tying in QSource topic for the week of Shorties and closed in prayer.
