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The Bill Cosby
(the fatigue you feel between a leg exercise and a run. You legs feel like “J-E-L-L-O”)Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COTCOUNTORAMA
EXERCISES DEMO:
Went over the exercise list and demo some of the lesser-known exercises.WARM UP:
Motivator starting at 5 followed by a run to the back of the building.The Thang:
On Your Own: Do a leg exercise followed by a run of some kind. A few core exercises mixed in to give legs a break. PAX chose their own number of reps (20-30) while others wore weighted vests/rucks.Exercises:
Squats
Box Cutters
Lunges 1:1
Bobby Hurley
Monkey Humpers
Plank Fonda 1:1
Flutter Kicks 2:1
Cross Reach 1:1
Baryshnikov Squats
Hello Dolly
Alternating Side-Lunge w/ Jump Squats 1:1
Mountain Climbers 2:1
Step – Ups 2:1
Wall SitPAX LIST:
Footloose – Q
Huckleberry
Lonzo
Coconut
MeatloafCOT:
Countorama
Nameorama
6
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Prayer/Message
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