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Date/Time
Date(s) - 12/26/2020
6:30 am - 7:30 am
Site Q -
Categories No Categories
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.
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