Welcome to F3
Mission Statement
5 Core Principles

Mosey to playground

Set Up:
6 stations
Interval Timer set for 2 Mins

Station 1:
Overhead Block Press
Rifle Hold

Station 2:
Merkin
High Plank

Station 3:
Squats
Squat Hold

Station 4:
Big Boy Situp
Cradle Rocks

Station 5:
Bench Dip
Dip Hold

Station 6:
Pull Up
Flex Arm Hang

The Thang:
(Green) 1st 2 Min: Run Laps around stations stopping at the nearest station on the bell
(Yellow) 2nd 2 Min: Stations 1st Exercise – SLOW
(Red) 3rd 2 Min: Stations 2nd Exercise – HOLD
Repeato – 6 Times

COT: Prayers for those traveling to the 10 year this weekend

PAX LIST:
Radio – Q
Tagalong
Barney
Lyman
Woodstock
Doubtfire
Rudy
Charlotte – 6
Lonzo