5 Core Principles

The 5 core principles are the standard of F3. All beatdowns should incorporate these principles. Today at The Pearl Jam we decided to put these principles to work and even threw in our creedo (Leave no man behind) 4 Pax completed a circuit of rounds with each incorporating the 5 principles of F3.

Warmorama

Hillbillies x 10

Micheal Phelps x 15 OYO

Don Quixote x 10

Reachers x 10

Right/Left leg stretch

Tempo Squat x 10

Thang 1:

4 corners setup on basketball court midcourt is the COT. 4 rounds at each cone and run to  midcourt where 5 burpees are to be performed after each round.

Cone 1 (F3  is Free of Charge)

ROUND 1-  10  MERKINS

ROUND 2-  10 DIAMOND MERKINS  (run to flag and back 5 burpees and continue)

ROUND 3- 10 TOE TOUCH MERKINS

ROUND 4- 10 SHOULDER TAP MERKINS

Cone 2 (Open to All Men)

ROUND 1- PLANK JACKS x 15

ROUND 2-  MTN CLIMBERS x 15(1:1)

ROUND 3- PETER PARKER’S x 15 (1:1)

ROUND 4- DONKEY KICKS x 15

Cone 3 (Held Outdoors Rain/Shine)

ROUND 1- MONKEY HUMPERS x 20

ROUND 2- IRON MIKES x 20 (1:1)

ROUND 3- SIDE LUNGES X 20 (1:1)

ROUND 4- JUMP SQUATS X 20

Cone 4 ( Peer Led in rotating fashion)

ROUND 1- LBCs x 25

ROUND 2- FREDDIE MERCURY’S x25(1:1)

ROUND 3- HEELS to HEAVEN x 25

ROUND 4- SUPERMAN’S x 25

Midcourt (Circle of Trust)

5 Burpees

Rinse and repeated all rounds  YHC added 5 Burpees to be performed at midcourt after each set of exercises

5 Minute Cleanup of Park

Ended with Baseline to Baseline 7’s of Squats and BBSU

Counterama

Nameorama

Prayers for travelling Pax and 2.0’s

Word of the day: Deposit (wisdom, advice, help etc.. ) into others

Pledge