Workout F3
September 27 2022| Sanitarium |PLHS| 47 degrees
#’s Pax: 10
QIC: Double Dip
5:00am Pre-Run: swiper,double Dip, FNG Van Gogh
5:30am Welcome – F3 stands for Fitness Fellowship and Faith. The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – Carson Maas (Van Gogh)
Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
5:33am Warm-a-rama:
Line up on the track for exercises
- Super Mario’s
- Knee hugs ankle pulls
- Karaoke facing the school
- Karaoke facing the school coming back
- Frog jumps
- Static stretches
- Hang for a 10 count
- Spread legs down the right for a 10 count
- Down to the left for a 10 count
- Down the middle for a 10 count
- Quad stretch with right leg for a 10 count
- Quad stretch with left leg for a 10 count
5:40am the Thang- next to the track by the tires
Groups of 3: 4 flip, 4 burpees 10 rounds
Yoga
- downward dog
- Frog
- Pigeon left leg
- Pigeon right leg
3 rounds
Drydocks 15
Apollo Onos 15
Workins 15
5:56
Then 4 flips 4 burpees 4 rounds
6:07am
Mary -LBC, american hammers rancid style
At 6:08 am
- The Name-a-rama: Levy, Rooney, Doozer, FNG (Van Gogh), Mr. Hanky, Swiper, IMac, Baby Shark, Crank Bait, Double Dip.
- Announcements:
Prayer Requests:
COT
Be firm in your standards,
and flexible in your opinions.
Be intense in your effort,
and calm in your reflection.
Be sharp with your mind,
and soft with your heart.
Be quick to take responsibility,
and slow to take credit.
Be demanding of yourself,
and patient with other people.
Reflecting: Ask the pack members, what are you reflecting on right now.
Then the packs went around and shared what they have been reflecting.
Aye! Double Dip