F3 The Foundry…Gateway Middle School, Maumee
Sunday, 1/10/21…6-7 a.m.
PAX:
Bourbon
Charmin
Barney
Q: Huckleberry

F3 Introduction

Warm Up:
21 SSH’s
21 Windmills
21 Squats

The Thang:
Burpee Jumps to 1st Cone (25 yards)
Lunges to 2nd Cone (25 yards)

10 Merkins
20 Mountain Climbers (2 is 1)
30 Plank Elbow Up/Downs
40 Pickle Pounders

3. Burpee Jumps to 3rd Cone (25 yards)
4. Lunges to 4th Cone (25 yards)

10 Up Downs
20 Imperial Squat Walkers
30 Lt. Dan’s
40 Ninja Squats

5. Burpee Jumps to 5th Cone (25 yards)
6. Lunges to 6th Cone (25 yards)

10 American Hammers (2 is 1)
20 Bicycle Kicks (2 is 1)
30 BBSU’s
40 LBC’s

7. Burpee Jumps to 7th Cone (25 yards)
8. Lunges to 8th Cone (25 yards)

10 Diamond Merkins
20 Oblique Crunch/Twists (2 is 1)
30 Supported Leg Crunches
40 Hello Dollies

Suicide Run (8 Cones…1800 yards)

Sprint Back to Starting Line (200 yards)

Circle of Choice:
Barney: 10 Lt. Dan’s
Charmin: 10 Burpees
Huckleberry: 10 Slow Bends
Bourbon: 10 Merkins in Cadence

Cool Down Stretch:
20 Side Lunges (10 each side)
20 Neck Rolls (10 each direction)
20 Arm Circles (10 each direction)

COT:
Barney was the Sixth.
Prayer intentions included: Our Nation’s Capital and our elected leaders in Washington, COVID-19, Thai Guy’s Cousin with Breast Cancer, and for peace, grace and patience in these times.