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Welcome to F3
Mission Statement
5 Core Principles
Explanation of event
Warm Up:
Warm up on own as needed
Set Up:1 – 12lb medicine ball
The Thang:
PAX ran an Indian Run style workout while carrying the medicine ball. The pax in the rear would sprint to the front and begin passing the ball backwards. Once the ball has reached the last person, REPEATO.
We conducted the run for approximately 3 miles.
TWIST: At any point the person in the front of the line could shout “ROCK MAN DOWN” and at that time whomever was holding onto the ball must drop, do 10 pushups, and sprint back to the start of the line with the ball.COT:
CoR, NoR, Announcements, Prayers
Closing
PAX LIST:
Radio – Q
Mile High – 6
Bourbon
Soda Pop
Fossil
ChumLee
Venom
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