Stripped welcomed 7 other high impact men – Bada Bing, Saigon Sam, Shooter, Mervin, Full Monty, Prunetang, and D-Day – to F3, a free, volunteer peer-led workout, not being a professional and having no knowledge of any injuries or fitness levels, it was up to each individual’s responsibility exercise safe and modify as necessary to avoid injury.
F3 stands for Fitness, Fellowship and Faith. F3 has 5 core principles– Free, Open to all Men, Held Outdoors, Peer-Led, end with COT.
- The message of the day is gratitude. What are we truly grateful or thankful for in our lives? Are we taking time every day to show gratitude to others, your family, your friends, your wife, your kids, your co-workers. Do we take a look at the things we have and wish we had more. Sure, ambitions are great but are we so ambitious that we overlook what we currently have. For me, I have always had a bad case of I will be happy when. I’ll be happy when I graduate high school, when I graduate law school, when I get my first job, when I make x amount, when I get a nicer car, when I’ve saved enough money to buy a ring and propose, when I buy a house in Nocatee. But even after getting all those things, I still felt empty inside and that’s partly because I wasn’t grateful enough. When you really think about it, many of us are so blessed. Blessed to wake up, blessed to have a bed to sleep in, food to eat, buddies to workout with, a job that pays the bills, and a beautiful neighborhood to live in. Some people don’t have any of that.
So today, wherever you’re at fitness wise, be grateful you made it today. Be grateful that you had the opportunity to get better.
Warm-up: (5 mins)
Side straddle hops
Little baby to big arm circles forward (in cadence to 10, progressively get bigger as we go up)
Little baby to big arms circles backward
Triceps stretch in front
Triceps stretch overhead
Hamstrings sweep OYO
Quad stretch but instead of holding grabbing each leg for a sec or two and alternate. OYO 10 on each leg
Alternating leg cradles grabbing each leg for a sec or two. OYO 10 on each leg
Single legged calf raises, 10 on each leg OYO
Calf raises both legs OYO
Calf raises both legs inward OYO
Calf raises both legs outward OYO
Downward dog into Valdez OYO
Child pose OYO
1 minute stretch OYO
Stop 1 Plank Jack, Flutter Kick
Stop 2 Mucho Chesto
- 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Stagger Right Merkins, 10 Stagger Left Merkins
Stop 3 Mountain Climbers, American Hammer
Stop 4 Mucho Chesto
- 10 Merkins, 10 Wide Merkins, 10 Diamond, 10 Stagger Right, 10 Stagger Left
Mosey to Field where 4 cones were set up around to form a large rectangle around the field. Runs on the long sides, other movements on the short sides of the field.
Run, Shuffle, Run, Shuffle
Run, karaoke, Run, Karaoke
Run, bear crawl, Run, crab walk
Run, backward run, Run, backward run
Suicide ladder x 2
Each time they come back, deconstructed burpee (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)
Mosey to start with Indian sprints
NameORama / no FNG’s
- Thanked God for all that we have. “Remember when we wanted so badly what we currently have?”