Temp – 76 Degrees/Humid/DARK
10 FUFIA (second lot)
Can the PAX pass the QUIZ?
F3 Mission Statement – F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Where and when was it started – Charlotte NC, 2011
What do the 3 F’s Stand For – Fitness, Fellowship and Faith – the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.
Core Principles – Free of charge, open to all men, held outdoors, rain or shine, heat or cold, led by men who participate in the workout in a rotating fashion, with no training or certification necessary, end with a circle of trust.
F3 Credo – Leave no man behind, but leave no man where you find him.
SSH x 10 IC
Hillbilly x 10 IC
Reacher x 10 IC
Mosey to the OUTHOUSE
Pickle Pounders x 10 IC DNR
Tempo Merkins x 10 IC
Mosey – high kness, butt kickers, Carioca both sides, High Knee Skips etc…
Circle Up – Let the shoulders Burn – Chinooks x 25IC DNR, LBAC FWD x 15IC DNR, LBAC BKWD x15IC DNR, Moroccan Nightclubs x 20IC RECOVER
Mosey to Jessica Park – OUTHOUSE MUCHO CHESTO – Regular Merkin, Wide Merkin, Diamond Merkin, Stagger L&R Merkin. Partner up, 1st partner performs selected Mucho Exercise AMRAP while Partner 2 sprints 40 Yards and back. Rotate in this fashion until the cycle is complete.
Mosey to Soccer Field Parking lot – Suicide – Lunge 5, 10, 15, 20 yards with 5,10,15,20 Squats on the return.
Mosey to Jessica Field Parking Lot – 25 Calve Raise’s/leg
SSH Burpees – This was a crowd pleaser. Perform 5 SSH 1 Burpee, 5 SSH 2 Burpee’s up to 5 Brupee’s then ladder back down to 1 Burpee always doing 5 SSH in between.
Back in Jessica Park – 4 x 40s – 40 yard sprint down and back with 25 Mountain Climbers, Plank Jacks, BB Sit ups, Flutter Kicks mixed in between.
Quick pace back to flag with AYG at the OUTHOUSE.
If you have read this far and would like a copy of Freed to Lead text me at 904-451-4225.
Lunch today at Seven Bridges
Prayers for Slash’s Mother in Law
Silent Prayers for the Pax in attendance