Welcome to F3: fitness – fellowship – faith

Mission statement:

5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT

WARM UP:
Lap around soccer field

The Thang:
Do reps of the SAME exercise at each base and increase by multiples of 5 each round doing a different exercise each round totaling 5 rounds.

Round. Reps. x 4 (total). Exercise. Between Bases
1. 10 40 Squat-Thrusters (block) Rifle-Carry
2 15 60 Inch-worm Merkins Lunge Walk
3 20 80 Curls (block) Rifle-Carry
4 25 100 LBC’s Lunge Walk
5 30 120 Bent-over rows (block) Rifle-Carry

COT:
Countorama
Nameorama
6
Announcements
Prayer

PAX LIST:
Footloose – Q
Rudy
Mercy
Venom
Coconut
Fat Thor
Canteen DRP from Columbus
Meatloaf
Nitros