Winter is Here!

12 PAX “The Dirty Dozen” joined me in the gloom this morning for a Winter Solstice Beatdown. Thank you for the opportunity to lead!

Disclaimer (06:30)

F3 (Fitness / Fellowship / Faith) is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises as necessary. The most important thing is that you don’t get hurt.

The Mission

“Plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”

Five Core Principles

• Free of Charge
• Open to all Men
• Held Outdoors
• Peer Led
• Ends with COT

Message – Winter Solstice

• The winter solstice happens at a brief, specific moment. The solstice will occur at 10:27 p.m. on December 21
• The winter solstice marks the longest night and shortest day of the year for the Northern Hemisphere. Daylight 7:18 am – 5:29 pm 10 hours, 11 minutes.
• Ancient cultures viewed the winter solstice as a time of death and rebirth.
• 25 Facts About the Winter Solstice, the Shortest Day of the Year (mentalfloss.com)

Warmup (06:35)

• Limp Member OYO
• 10 x The Reacher IC
• 10 x Toy Soldiers IC
• 10 x Michael Phelps IC
• 10 x Triceps (little baby arm circles) Forward IC
• 10 x Triceps (little baby arm circles) Backward IC
• 10 x Tempo Squat IC
• 10 x Side Straddle Hop IC
• Peter Parker Left
• Peter Parker Right
• Downward Dog – Valdez – Downward Dog – Walk It Up

“The Thang” (06:40)

Mosey to Parking Lot

DORA (Partners)

• 50 Burpees – Run to 1st Island
• 100 Merkins – Run to 2nd Island
• 150 Big Boy Sit-ups – Run to 3rd Island
• 200 Lunges – Run to 4th Island
• 250 Squats – Run to 5th Island

Mosey to Circle

6 M o M (07:05)

• 10 x Freddy Mercury IC
• 10 x Flutter Kicks IC
• 10 x American Hammers IC
• 10 x Pickle Pounders IC
• 10 x Shoulder Taps IC

CoT (07:10)

• Count-o-rama
• Name-o-rama
• Message (Reiterate)
• Announcements
  • Merry Christmas Beatdown Saturday Hard NOCs
  • Christmas Morning Beatdown – Tentative
  • 100 Burpees / Day Challenge – January
  • 75 Hard Challenge
• Prayer – F3 is not associated with any specific religion and is open to all men.
  • Leonidas’ Cousin Nick
• Pledge

Finish (07:15)