F3/FIA 2.0 Workout (2nd Sunday of the month at 2pm)

Welcome
F3 Mission and Core Principles
Disclaimer
Explanation of FNGs

PAX: Coconut and M Rosé (2.0s Chopstick & Karat), Gulliver and M (2.0 FNGs Totoro & Giraffe), Lonzo and M Nettle (2.0s Black Spider & Spider-man), Bourbon (2.0 Laser), Borland and M (2.0 FNGs Salamander, Light Speed, and Stud), Lyman (2.0s Brick, Shield, and Mario)
QIC: Lyman

Warmup: a few minutes of Simon Says (Touch the sky, touch your toes, jump, plank). Hold Al Gore if you get out.

This was a simple dice-led workout with a little friendly competition. Each family group rolled the dice, then did the work under each number and ended each round with a 30-yard race using the method under each number. Then roll dice, do those exercises, etc.

Roll: 1
10 Merkins
20 Squats
30 Flutterkicks 2:1
Run

Roll: 2
10 Big Boys
20 Lunges
30 Big Arm Circles
Bear crawl

Roll: 3
10 Bear Squats
20 Leg Lifts
30 Overhead Presses
Frog hops

Roll: 4
10 Mountain Climbers 2:1
20 LBCs
30 Calf Raises
Crabwalk

Roll: 5
10 Inchworms
20 Penguins
30 Side Lunges 1:1
Skip

Roll: 6
10 Shoulder Taps 2:1
20 Imperial Walkers 2:1
30 Overhead Hand Claps
Lunge walk

Countorama (21)
Name-O-Rama
Announcements
Ended in short prayer

Honored to lead a great group of families in some fitness fun!

Lyman