Welcome to F3: fitness – fellowship – faith

Mission statement:

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

WARM UP:
Ran down the street up the hill to the church and back

The Thang:
PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.

LADDER
CONE REPS
START
1st 3
2nd 6
3rd 9
4th 12

Exercise List Activity to next cone
Merkins Run
Curls Rifle Carry
Warrior Squat Lunge (1:1) Run
Over-head press Rifle Carry
Freddy Mercury (2:1) Run
Bent-over Rows Rifle Carry

COOL DOWN:
Ran down the street up the hill to the church and back

COT:
Countorama
Nameorama
6
Announcements
Prayer

PAX LIST:
Footloose – Q
Solo
Nitros
Crapshot …. or Crackshot??
Lyman
Stark
Smokey
Stalker
Meatloaf
Hiesenberg