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F3 Black Swamp | July 13, 2024

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The Suck!

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Date/Time
Date(s) - 12/26/2020
6:30 am - 7:30 am

Site Q -

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Due to the increases in the Covid-19 and local advisories we decided to bring back our virtual workouts. If you don’t feel safe meeting in person at our normal workouts participate in your yard, garage, basement or wherever you feel comfortable.

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  1. Thai Guy

    12/26/2020
    Theme: Christmas Break Beatdown
    Time: 6:30 – 7:30AM
    Location: Virtual
    Q: Thai Guy
    PAX: Huckleberry

    F3
    * Fitness Fellowship Faith
     
    Mission:
    * To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
     
    5 core principles:
    1. It’s always free
    2. It’s open to all men
    3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
    4. It is always led in a rotating fashion by  the men of F3 – no professional training, you vs. You, modify as needed 
    5. It always ends with a Circle of Trust
     
    CoT (Count-o-rama):
    * Count Pax
     
    The Thang:
    Theme: Christmas Break Beatdown

    Warm Up:
    Stretch
    * Arm over chest (10 sec each arm)
    * Arm over shoulder (10 sec each arm)
    * Sitting toe touch (10 sec each leg)

    Upper Body (arms / chest):
    * 15 Merkins
    * 15 Curls w/ coupon (2 is 1)
    * 15 Thrusters (coupon optional)
    * 15 Air Pumps (coupon optional)
     
    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 or any constant movement
     
    Lower body (legs):
    * 15 Lt. Dan’s (coupon optional)
    * 15 Calf Raises (coupon optional)
    * 15 Ninja Squats
    * 10 Squat Holds (coupon optional – 10 sec./ea)
     
    RUN
     
    Core (abs):
    * 15 V Ups (coupon optional)
    * 15 Scissor Kicks (coupon optional over chest- 2 is 1)
    * 15 American Hammers (coupon optional – 2 is 1)
    * 15 BBSU (coupon optional)
     
    RUN
     
    Full Body / Other
    * 15 Burpees
    * 15 Each Arm Bent Over Rows w/ Coupon
    * 15 Mule Kicks
    * 50 LBC’s
     
    RUN
     
    Cool Down
    Stretch
    * Quad stretch (hold foot behind back – 10 sec each leg)
    * Hold arms behind back (15 seconds)
    * Sitting bottom of feet together similar to Indian pose (20 seconds)
     
    COR
    NOR
    Six
    COT (circle of trust) =  Announcements / words of wisdom / prayer

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