WEBSITE POST:

Welcome to F3
5 Core Principles
Countorama
Warm Up

The Thang:
Two Teams —> YELLOW team – BLUE team
Two lines of cones (about 10 yards apart)
Plant shovel flag at end past the last cone’s
PAX completes 25 reps of a certain exercise at their base. (about 10 years away from first cone)
When a PAX finishes the reps, runs to pick a cone and bring it back to base.
This continues until all cones have been brought back to base.
(ONLY one runner at a time) PAX do reps of another exercise while waiting to run
PAX can be runners more than once, but ONLY after all PAX have been runners at least once.
Round ends when the first team “captures” the “flag”!

ROUND 1:
Merkins
LBC’s
SSHops

ROUND 2:
Merkins
Boxcutters
Squats

ROUND 3:
Merkins
Oh-hey’s
Burpees

ROUND 4:
Merkins
Cross-Reach
SSHops

ROUND 5:
Merkins
Mike Tysons
Squats

ROUND 6:
Merkins
Sweat Angels
Burpees

COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message

PAX LIST:
Footloose – Q
Rudy
Doubtfire
Landslide
Stark
Apollo
Mr. Anderson
Fat Amy
Manchester
Meatloaf
Huckleberry