F3 Mission Statement, Core Principals, and workout disclosure

WARMARAMA

Calf raises, Squats, Imperial Walkers, Through the Tunnel, Bat Wings (arm circle forward/reverse, overhead clap, iron claw), High Knees, Merkins, Side Stradle Hops, Mosey

THE THANG

East Region

*Round 1 – 64 little baby crunches single count (you’re done, we’re done)

*Round 2 – 32 monkey humpers cadence

*Sweet 16 – 16 curls cadence

*Elite 8 – 8 merkins cadence

*Final Four – 4 burpees

*Championship – 2 manmakers

*Run

South Region

*Round 1 – 64 Alabama prom date single count (you’re done, we’re done)

*Round 2 – 32 Carolina dry dock single count

*Sweet 16 – 16 overhead press cadence

*Elite 8 – 8 mountain climbers cadence

*Final Four – 4 burpees

*Championship – 2 manmakers

*Run

Midwest region

*Round 1 – 64 Freddy Mercuries single count (you’re done, we’re done)

*Round 2 – 32 side straddle hops cadence

*Sweet 16 – 16 squat thrusters single count

*Elite 8 – 8 hand release merkins single count

*Final Four – 4 burpees

*Championship – 2 manmakers

*Run

West region

*Round 1 – 64 Moses Malone single count (you’re done, we’re done)

*Round 2 – 32 pickle pounders single count

*Sweet 16 – 16 kettle bell swings single count OYO

*Elite 8 – 8 American hammers cadence

*Final Four – 4 burpees

*Championship – 2 manmakers

*Run

Two minutes hand release merkins, Two minutes butterfly sit-ups

Suicides

Mary dealer’s choice

CIRCLE OF TRUST

Countarama, Namarama

Inspirational quotes from basketball coaches Dean Smith, John Wooden, and Jim Valvano.

Dean Smith, UNC

*Play Hard, Play Smart, Play Together

*What to do with a mistake: recognize it, admit it, learn from it, forget it.

*You should never be proud of doing the right thing. You should just do it.

John Wooden, UCLA

*Things turn out best for the people who make the best of the way things turn out.

*Make each day your masterpiece.

*Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are.

*Do not let what you cannot do interfere with what you can do.

*It’s the little details that are vital. Little things make big things happen.

Jimmy Valvono

* There are 86,400 seconds in a day. It’s up to you

* To me there are three things everyone should do every day. Number one is laugh. Number two is think — spend some time time in thought. Number three, you should have your emotions move you to tears. If you laugh, think and cry, that’s a heck of a day.

* Don’t give up. Don’t ever give up.

Prayer request and prayers