- When: 09/08/22
- QIC: Mr. Smooth
- The PAX: D Day (Respect), Leonidas, Spaghettios, Check Please, IO (Respect), Bada Boom (Respect), Zamboni (Respect), Gru (Respect), Irish Goodbye (Respect), Recoil, Mervin, Oops, Left Turn, Drop Out, Double Check, Fracker (Respect), Maestro, Jobu,
19 men posted at Hard Nocs in Nocatee for some brotherhood and fun.
6:30am – 6:35am Good morning. F3 stands for Fitness, Fellowship, and Faith
and is open to all men of any fitness level. I am not a professional and do not know of any injuries that
you all have. Please exercise at your own fitness level.
Today’s lesson is on FUN. Being a Father, kids remind of the importance to remember to have FUN!
Dale Carnegie quote: “People rarely succeed unless they have fun in what they are doing.”
ENJOY LIFE!
6:35am – 6:40am Stretch/warm up in Cadence
The first exercise is the Reacher
Starting position, move in Cadence
Exercise
The Reacher
Limp member OYO
Downward dog OYO
Peter parker OYO
RECOVER
6:40am – 6:45am Mosey to the Spray parking lot
Starting position, move in cadence, exercise
Side straddle hops
The next exercise is
The Michael Phelps
Starting position, move in cadence, exercise
The next exercise is The Hill Billy
6:45am – 7:10am Mosey to Nocatee Fields
(5 rounds, after you finish, throw the football, have fun!)
15 Big boy sit ups
20 Merkins
25 Squats
30 Side Straddle Hops
Mosey back to Welcome Center, Stair laps if time to honor 9/11
7:10am – 7:15am Wrap up: Reminder of the theme of FUN. Check in with yourself from time to time to make sure that you are having fun in your life.
STRETCH
Downward Dog OYO
Peter Parker OYO
Butterfly OYO
Lay back and pull legs up to chest OYO
JOE NAMATH QUOTE: “When you have confidence, you have a lot of fun. And when you have fun, you can do amazing things.”
Any FNGs?
Name-a-rama, Birth name, age, and F3 name
Prayer requests? F3 is not a religious organization, but I am a Christian and will lead us in prayer
Pledge
Picture