4.24.26 – When Animals Attack – Nightmare
What is F3? – Fitness Fellowship & Faith
Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
Credo – Leave no man behind but leave no man where you found him.
Warmup
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>Motivator – 7 Count
Beatdown = Partner Work – Block timer while 2nd partner MOT across grass
1st partner performs block exercises, 25 reps:
Rd 1 Squats w block
Rd 2 Chest Press
Rd 3 Curls (2×1)
Rd 4 OH Press
Rd 5 Dips (2×1)
Rd 6 Rows
Rd 7 BBSU w block
Rd 8 Grave Diggers (1is1)
2nd partner performs MOT down and back:
Gorilla Hops (Rds 1 & 5)
Bear Crawl (Rds 2 & 6)
Crab Walk (Rds 3 & 7)
Komodo Dragon Walk (Rds 4 & 8)
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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