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Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
Warm Up:
Mosey to each station with demo
Set Up:
3 Stations in an L
32yrds apart
The Thang:
32 Workout
Station A
Calf Raises
Squats
Bonnie Blairs
Prisoner Squats
Lt. DansStation B
Arm Circles
Carolina Dry Dock
Merkin
HR Merkin
BurpeeStation C
Hello Dolly
LBC
Am Ham
Flutter Kicks
Plank
Bicycles
Toe Touches
Box Cutters
Pike Ups
Leg Lifts
BBS
Starting at Station C complete the next exercise in the list then sprint to Station A.
Conduct the next exercise then sprint back to Station C.
Conduct the next exercise then sprint to Station B.
Conduct the next exercise then sprint back to Station C.
Repeat until all exercises are complete.
Rep count for each exercise is 32.
COT:
Announcements
Prayers
PAX LIST:
Radio – Q
Mile High
Lego
Callahan – 6
Huckleberry
Nitrous
Joystick
Coconut
VanGogh
Baretta
Ringo
Spalding
FNG – “Soda Pop”
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