F3

Fitness, Fellowship and Faith

5 core principle

Free

Open to all men

Always outside

Lead in a rotating fashion

End in a COT

Plant grow and serve Small workout group for  the Reinvigoration of Male community leadership 

Warmerama Run to the Grotto

SSH 15 IC

Tappy Taps 10 IC

Cherry Pickers 10 Fwd and 10 Bkw

Pre Thang Go to the benches

3x

Derkins 10x

Dips 10x

Step ups 10 IC

On Circle Parking Lot

Divide in 3 Groups

Station 1

Air Squats

Bonnie Blairs

Apolo Oh No!

Sumo Squat

Rinse And Repeat 

Station 2 Run to the stairs to the Grotto and back to Station 3

Station 3

Merkins

Werkins

T-Merkins

Burpees

Rinse And Repeat

Go back to the flag

Heels to heaven

Hammers rancid Style

COT

Find time to cherish those around you, once we put an effort every morning one of the best thing we can do the rest of the day is to find the extra time to pour into others out there.

Prayer

Leave a Reply