Welcome to F3: fitness – fellowship – faith

Mission statement:

5 Core Principles:

COUNTORAMA

EXERCISE DEMOS:

WARM UP: In cadence:
Arm circles
Chain breakers
SSH

The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.

ALSO: 5 Burpees Every 5 Minutes

LADDER:
CONE REPS
Start
1st 3
2nd 6
3rd 9
4th 12

Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Warrior Squat Lunge (1:1) Run
Over-head press Rifle Carry
Freddy Mercury (2:1) Run
Bent-over Rows Rifle Carry

Alternative exercises were provided: Air Presses, LBC’s, Shoulder Taps

COOL DOWN:
MOTIVATOR

COT:
Countorama
Nameorama
6
FNG’s – 3 today!
Announcements
Prayer

PAX LIST:
Footloose – Q
Raven
Woodstock
Callahan
Fat Amy
Biggie
Huffy
Chit Chat
Meatloaf
Bourbon
Heisenberg
Stalker
Reset
Picante
Sherpa
Hannibal
Flo
Isosceles
Mulan
Fossil
Apollo
Jennay
FNG1 – Wilson – EH’ed by Doubtfire
Charmin
Huckleberry
Tai Guy
Chanel
Mile High
Van Gough
Oil Change
FNG2 – Vespa – EH’ed by Doubtfire
Manchester
FNG3 – Gilligan – EH’ed by Doubtfire
Stark