F3 Black Swamp
Virtual Zoom Beatdown
https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09
11/23/20

F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principals:
Free of charge.
Open to all men.
Held outdoors, rain or shine, heat or cold.
Led by men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end in a Circle of Trust.

PAX:
Thai Guy
Jenay
Coconut
Q: Huckleberry

Join Zoom Meeting
https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09

Bring two 25# Coupons of your choice.

Warm Up:
20 Toe-Touch Squats
20 Wind Mills
20 Arm Circles

Thang:
30 Imperial Squat Walkers
30 Alternating Curls w/ Coupons (2 is 1)
30 Lt. Dan’s w/ Coupons
25 Thrusters w/ Coupons

Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers

20 Merkins
30 Mt. Climbers (2 is 1)
30 American Hammers w/ 1 Coupon (2 is 1)
30 BBSU w/ Coupons

RUN

25 V Ups with Coupons
30 Scissor Kicks w/ Coupons Extended (2 is 1)
30 Kneel To Squat w/ Coupons
40 Plank Jacks

RUN

30 Air Pumps w/ Coupons
25 Lunges w/ Coupons (2 is 1)
30 Each Arm Bent Over Rows w/ Coupons
30 Calf Raises w/ Coupons

RUN

Cool Down Stretch:
20 Hands/Arms to Heaven w/ Calf Raises
20 Side Lunges (10 each side)

COT
Coconut lead is in prayer.