Welcome
F3 Mission & Core Principles
F3 Credo
PAX:
Chubbs
Rudy
Bourbon
Sven
Lyman (QIC)
“Q School – 7 of Diamonds”
Intro:
Spoke briefly about the Mission and Core Principles and Credo
Warmup:
We each led 10 Side-Straddle Hops as a way to practice cadence work. Talked about using cadence to prompt or unity and bring order to a beatdown.
The Thang:
Moseyed to the nearest baseball diamond. Started with 7 of an exercise at each base, moseying in between. Plank or Al Gore til everyone completed. Then 14 of a different exercise, 21, 28, etc.
7 burpees
14 Merkins
21 bbs
28 Lunges 1:1
7 Carolina dry docks
14 leg lifts
21 Monkey humpers
28 squats
Countorama (5)
Name-o-rama
Rudy was the Six
Announcements
Ended in Prayer.
Honored to lead today!
Lyman
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