Q = Huffy, Huckelberry, Okay, TuPac

PAX = Woodstock, Hannible, Ellis, Stark, Biggie, Nimbus, Raven, Meatloaf, Gepetto, Flo, Coconut, Totts, Spalding, Bongo, Casper, Chanel, Peach, Simmons, Charmin, Mercy, Huckleberry, Dropout, Fossil, Footloose (FNG), Johnny 5000 (FNG), Jazzy Jeff (FNG), Bandit (FNG), Patriot, Isoceles, Wicked

Huffy opened bringing in the FNGs and explaining the Mission of F3 and the 5 Core Principles. He then lead warm ups with: Side Straddle Hops, Windmills and chain breakers. We counted off in 2s to divide the group in ½.

THE THANG

Group ONE went to Huckelberry which punished the PAX for 15 minutes

10 Curls with Cinderblock Coupon
10 Dead Lifts with Coupon
10 American Hammers with Coupon (2 is 1)
25 BBS with or without Coupon
18 yard Lunges with Coupon
10 Merkins
18 yard Lunges with Coupon

Repeato for as many sets as you can for the 15 minutes.

Group TWO went to Okay and Tupac. This was Legs and Cardio were the focus here, that consisted of

relay sprints,
Lt Dans,
Side Straddle Hops,
backward walking lunges
Burpie BroadJumps

After 15 minutes, the groups were swapped.

Okay closed out with: Warmdown, NOR, COR, Announcements and COT. Warmdown was

17 Merkins
76 second plank
other exercises

FNGs were named: FNG are Johnny 5000, Bandit, Footloose and Jazy Jay

COT with prayers said and Everyone joined with Our Father.

NOTE, Dropout’s wife was in labor and still permitted him to come. That is one Heck of a Woman! Prayers to Drop out, his wife child and children.

Many PAX joined for a Coffeeteria afterwards.