F3 Disclaimer and Covid-19 Disclaimer

WARMARAMA

Side Stradle Hops 20 cadence, Through the Tunnel 10 cadence, Arm circles forward 10 cadence, Arm circles backward 10 cadence, Squats 1o cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence. Mosey to the playground.

THE THANG

SET 1

5 burpees OYO (on your own)

20 American Hammers cadence

5 burpees OYO

20 Bonnie Blairs single two-count

5 burpees OYO

15 Carolina Dry Docks two-count

5 burpees OYO

20 Monkey Humper two-count

5 burpees OYO

Run to the fence and back

Ask PAX for a 20 count

SET 2

5 Superman burpees OYO

20 LBCs cadence

5 Superman burpees OYO

20 Jump Squats single-count 

5 Superman burpees OYO

20 Apolo Ohno two-count

5 Superman burpees OYO

10 Pickle Pounders two-count

5 Superman burpees OYO

Lunge walk

SET 3

Body Count burpees OYO

2o WWIIs

5 Body Count burpees OYO

20 Bobby Hurley’s single-count

5 Body Count burpees OYO

20 Penguin Crunches two-count

5 Body Count burpees OYO

20 Overhead Claps cadence

5 Body Count burpees OYO

Bear Crawl

SET 4

5 Prison Cell burpees OYO

20 Alabama Prom Date two-count

5 Prison Cell burpees OYO

20 Jump Squats single-count

5 Prison Cell burpees OYO 

20 Freddy Mercuries cadence

5 Prison Cell burpees

20 Side Stradle Hops cadence

5 Prison Cell burpees

Mosey back to the shovel flag

Two minutes of burpees

100+ Burpees completed 

CIRCLE OF TRUST

Namearama, Countarama

Funny Car shared his thoughts about how blessed we are to have the freedom to start off each morning planting a shovel flag and working out with our F3 brothers.

Prayer and prayer requests

ANNOUNCEMENTS

F3 Hampton Roads 5th anniversary celebration Nov 5 (banquet) and Nov 6 (workout)

F3 Nation 10th Anniversary Oct 8-9 Wilmington, NC www.f310year.com