3-27-21: Set your A.L.A.R.M.

Welcome to F3: fitness – fellowship – faith

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

COUNTORAMA

WARM UP

Toe-the-line/SSH: Using parking lot lines, tap the line as fast as you can alternating feet. At the end of the line, stop and do 10 SSH.

The Thang:
(See below)

COT:
Countorama

Nameorama

6

Announcements

Prayer/Message

PAX
Footloose (Q)
Huckleberry
Rudy
Thai Guy
Lonzo
Woodstock
Launchpad

ROUND 1
ROUND 2

A
20 reps
1- legged Curls (w/ block) (10 each leg)
A
20 reps
Overhead press in squat position (w/ block)
L
20 reps
Side-Lunge Jump Squats (10 each side)
L
20 reps
Warrior Squat Lunge (10 each side)
A
20 reps
LBC’s
A
20 reps
Hillbilly Walkers (10 each side)
R

Run to C5 and back
R

Run to C5 and back
M
20 reps
Merkins
M
20 reps
Merkins
ROUND 3
ROUND 4
A
20 reps
1-legged dips (w/ block) (10 each leg)
A
20 reps
Inch Worm (no merkin)
L
20 reps
Monkey humpers
L
20 reps
Jungle boi (Sumo?) squats
A
20 reps
Penguins (heel touches)
A
20 reps
Scissor Twist
R

Run to C5 and back
R

Run to C5 and back
M
20 reps
Merkins
M
20 reps
Merkins

When finished, complete reps/runs for other PAX until we all have finished. THEN, start over.

We go through rounds 1-4 twice