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Date: 6/28/2021
Time: 5:30 AM – 6:15 AM
Location: Gauntlet
Q: Dutch
PAX: Solo, Enron, Peach, Free Fall, Doubtfire, Lyman, Coconut, Bourbon Spalding, Geppetto, Lego, Rudy, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
The Thang: 4 Square
Divide up into 4 groups. Warm up run around all the squares. Break up into groups and go to assigned squares. First exercise is done around the Square then 20 reps of each of the 4 other movements. One all 4 movements are done, then run a lap around all 4 squares.
Square 1
Bearcrawl
Leg lifts
Arm circles- 20 each way
Imperial walkers 2 is 1
American hammers 2 is 1Square 2
Lunge walk
Merkins
Lbc
Dips
Freddy Mercury 2 is 1Square 3
Crab walk
Bear Squat
Big Boys sit up
Squats
Shoulder taps 2 is 1Square 4
Squat walk
Superman
Airpress
Toe taps 2 is 1
Crunchy frogCOT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Lyman
Topic in COT was influence.
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