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12/26/2020
Theme: Christmas Break Beatdown
Time: 6:30 – 7:30AM
Location: Virtual
Q: Thai Guy
PAX: HuckleberryF3
* 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 BeatdownWarm 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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