F3 and COVID-19 Disclosures
Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
This morning’s workout was from a workout I recently saw on a social media site. Thanks to Cowboy for passing along the Q.
All 10 reps four-count cadence except the burpee. High knees, Star jumps (or SSH?), LBCs, Sumo squats, Hip thrusts (aka Alabama Prom Date), Plank in & out, Froggy squats, Jump lunges, 1 Burpee, Merkins.
Mosey to the stage carrying a shovel flag that was planted in front of the stage.
Perform the following exercises single count. PAX rotated counting the reps to himself so that the other PAX can enjoy mumble chatter except the burpees that were OYO.
100 High knees
90 Star jumps
70 Sumo squats
60 Hip thrusts
50 Plank in & outs
40 Froggy squats
30 Jump lunges
Run the loop in front of the stage. Rinse & repeat the above exercises replacing Side Straddle Humps for Star Jumps. Another run after the exercises then mosey back to the parking lot transporting the shovel flag.
10 reps 4-count cadence of the following: High knees, SSH, LBCs, Sumo squat
CIRCLE OF TRUST
Galations 6:10 – Therefore, whenever we have the opportunity, we should do good to everyone—especially to those in the family of faith.
Hit for the Cycle starts December 5
Possible 2nd F event on the afternoon of December 12
Funny Car ❤️