Welcome to F3
Mission Statement
5 Core Principles
Set Up:
15 cones 25ft apart each
The Thang:
Split into 2 groups, one group on each end
1 member of the group in a rotating fashion runs to next cone and reads the exercise, runs back and calls out the exercise to be performed as a group in cadence.
Cone 1 Team A
2 Squats x25
3 American Hammers x25
4 Hand Release Merkins x20
5 Lt Dan x20
6 Hello Dolly x25
7T-Merkin x20
8 Burpee x15
9 T-Merkin x20
10 Hello Dolly x25
11 Lt Dan x20
12 Hand Release Merkins x20
13 American Hammers x25
14 Squats x25
15 Team B
COT
PAX LIST:
Radio – Q
Tagalong
Cartwheels – 2.0
Beastmode – 2.0
Flo
Lego
Hazmat
Spaulding
Bellhop
Landslide
Doubtfire
Hannibal
Woodstock – 6
Jennay
Welcome to F3
Mission Statement
5 Core Principles
Set Up:
15 cones 25ft apart each
The Thang:
Split into 2 groups, one group on each end
1 member of the group in a rotating fashion runs to next cone and reads the exercise, runs back and calls out the exercise to be performed as a group in cadence.
Cone 1 Team A
2 Squats x25
3 American Hammers x25
4 Hand Release Merkins x20
5 Lt Dan x20
6 Hello Dolly x25
7T-Merkin x20
8 Burpee x15
9 T-Merkin x20
10 Hello Dolly x25
11 Lt Dan x20
12 Hand Release Merkins x20
13 American Hammers x25
14 Squats x25
15 Team B
COT
PAX LIST:
Radio – Q
Tagalong
Cartwheels – 2.0
Beastmode – 2.0
Flo
Lego
Hazmat
Spaulding
Bellhop
Landslide
Doubtfire
Hannibal
Woodstock – 6
Jennay