F3 Mission Statement, Core Principles, and Disclosure

WARMARAMA

All warm-up exercises included 19 reps in cadence. Side Straddle Hop, Thru the Tunnel, Michael Phelps, Imperial Walkers, High Knees

THE THANG

SET 1

Mosey to Kid’ Cove

Merkins 19 cadence

Run up the hill and back

Monkey Humpers 19 cadence

Run up the hill backwards, run back

American Hammers 19 cadence

Bear Crawl half way up the hill, run back

Seal Jacks 19 cadence

Run around Kid’s Cove

Squat Thrusts 19

SET 2

Run to the middle pole on Mt. Trashmore

Mercuries 19 cadence

Run about 100 yards and back

Rocket Launches 19 single count

Run 100 yards faster, mosey back

Carolina Dry Docks 19 cadence

Mosey 100 yards, run faster back

Pickle Pounders 19 cadence

Skip 100 yards and back

LBCs 19 cadence

SET 3

Mosey down the hill to behind the stage Superman 19 single count

Squats 19 cadence

Big Bois 19 single count

Bonnie Blair’s 19 count one leg

Penguin crunches 19 cadence

SET 4

Mosey to stairs near the park entrance

Hand release merkins 19 single count

Run up the stairs

Mountain climbers 19 count one leg

Run down the stairs

Hello Dollies 19 cadence

Run up the stairs

Side Straddle Hop 19 cadence

Mosey to shovel flags

19 Burpees OYO

Mary dealer’s choice 9 rep max

CIRCLE OF TRUST

Countarama    Namearama

John 14:27 – Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.

Psalm 27:1 – The Lord is my light and my salvation—so why should I be afraid? The Lord is my fortress, protecting me from danger, so why should I tremble?

Exodus 14:13 – And Moses said to the people, “Fear not, stand firm, and see the salvation of the Lord, which he will work for you today.”

2 Timothy 1:7 – For God has not given us a spirit of fear, but of power and of love and of a sound mind.

ANNOUNCEMENTS

2nd F today at Back Bay Brewery 4pm

Starting May 6 move the Saturday workout to 36th Street on the beach (Ignite AO)