| Intro |
YHC reminds the pax of the 5 core principles of F3: 1. Free of Charge 2. Open to all men 18+ regardless of physical condition 3. Held outdoors, rain or shine, hot or cold 4. Led by your peers who participate in the workout in a rotating fashion with no certification requited. 4. End with a Circle of Trust (COT) |
| Disclaimer |
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| Warm Up |
Exercise |
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Reps |
IC or OYO |
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Mosey to chesnut St. |
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SSH |
X |
20 |
IC |
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Imperial Walker |
X |
20 |
IC |
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Windmill |
X |
10 |
IC |
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Clock Merkins |
X |
20 |
IC |
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Mosey to fountain for Blocks |
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| The Thang |
Exercise |
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Reps |
IC or OYO |
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Deck of cards placed 50 yards away from wokout lineup, 1 pax runs to pull card while the pax perform an AMRAP exercise of his choice while returning with card. (Spades= Kettlebells, Clubs=Curls, Hearts=Squats, Diamonds= Overhead Press) perform the number of reps on card, 2-10, Face Cards 11-13 and Ace, 14 reps. Jokers are Q’s choice. Rince and repeat down the line until Q called it for time. Lots of mumblechatter with the mix of exercises but Wojo wins the “nice guy” award calling Burpees and Up Downs (with Stats) on the pax. |
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| Mary |
Flutter Kicks |
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30 |
IC |
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Run Back to Picnic Table at the Shovel Flag |
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| COT, Count-O-Rama, BOM |
Prayer given by Harper Valley |
| Announcements |
Crickets |
| Moleskin |
Great work this morning in the gloom and awesome to see some new faces. Two FNG’s today! It was ah honor to lead as always. |
