Archives: 12 Days of F3

  • When: 20191204
  • QIC: Funny Car
  • The PAX: Funny Car, Dreamliner, Yoast, Planer, Gator, Space Monkey, Buoy
  • WARM-A-RAMA

    20 SSH cadence, 10 TTT cadence, Arms circles forward 10 cadence and reverse 10 cadence, Imperial Walkers 10 cadence, 20 Squats cadence. 

    THE THANG

    On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). 

    On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX also perform one body count burpee PAX then run between 50-100 yards). 

    Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set. 

    1 Body Count burpee

    2 Big Boy Sit-ups

    3 Merkins cadence

    4 Hello Dollies cadence

    5 Burpees

    6 Monkey Humpers cadence 

    7 Carolina Dry Docks cadence

    8 Iron Mikes

    9 Freddy Mercuries cadence

    10 Squats cadence

    11 American Hammers cadence 

    12 Side Straddle Hops cadence

    Run around the parking lot

    12 reps of the following exercises all in cadence except Big Boy Sit-ups: 

    Big Boy Sit-Ups

    Merkins

    Hello Dollies

    Monkey Humpers

    Carolina Dry Docks

    Iron Mikes

    Freddy Mercuries

    Squats 

    American Hammers

    Side Straddle Hop

    Total of 144 Squats 

    COT – Namearama and Countarama 

    Funny car shared the following quotes from “It’s A Wonderful Life”

    “Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way…show me the way.”

    “Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”

    “Remember, George: no man is a failure who has friends.”

    F3 Hampton Roads