Conditions: 28 degrees with no wind
F3 Mission Statement
F3 and Covid Disclaimer
Welcome FNG Blue Chip
SSH 25 IC, Imperial Walkers 10 IC, Thru the Tunnel 10 IC, Bat Wings 5 IC, Seal Jacks 20 IC. Squats 10 IC.
Burpees 5 minutes on the minute. 1-standard burpee 2-Superman burpee 3-eight count burpee 4-prison cell burpee 5-standard burpee
Mosey to the benches
11s with step-ups and dips (10-1)
Six sets: Run to the four cones, at the first three cones perform 6 reps of the exercise for that set. Run to the fourth cone, turnaround, run back repeating the same exercise at the three cones.
1-Big Bois, 2-Merkins, 3-Jump Squats, 4-Leg Lifts, 5-Carolina Dry Dock, 6-Side Straddle Hops in cadence
Divide in to three groups. One rotation of the following:
Group 1: Balls to the wall
Group 2: LBCs
Group 3: Run
When group three completes run they replace group 1 which replaces group 2 which replaces group 3.
Mosey back to the shovel flags. Three minutes of Mary b
CIRCLE OF TRUST
Coach Dean Smith passed away on February 7, 2015. Called a “coaching legend” by the Basketball Hall of Fame, he coached for 36 years at the University of North Carolina. 11 of his teams advanced to the Final Four and two teams won national championships. He was the coach of the 1976 USA Olympic men’s basketball team that won the gold medal. Below are three quotes from Coach Smith.
*Play Hard, Play Smart, Play Together
*What to do with a mistake–recognize it, admit it, learn from it, forget it.
* What to do with a mistake – recognize it, admit it, learn from it, forget it.
Prayer requests and prayer
For Kids service project Feb 11 – see MoneyBall
Scully retirement Feb 26 3-5 at Hot Corner’s home
Log Deck One year anniversary workout Feb 26
GTE “Neptune’s Revenge” oct 7-9