Pax List:
Q – Gold Star
Rhino (Gold Star’s 2.0)
Everest
Anchor
>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
Side straddle hops – in cadence
Windmills – in cadence
Imperial Walkers- in cadence
Barrel it Up! (toss numbered softball)
– RIGHT Hand
25 reps each-
1 – Burpee
2 – LBC (Little Baby Crunches)
3 – Mountain Climbers
4 – Lt Dans
5 – Squat Jump
6 – Step Ups /Jump Ups
7 – American Hammers
8 – Dips –run bases (lap) every 3 rounds —
– LEFT Hand-
1 – Flutter Kicks
2 – Clock Merkins
3 – Air presses ( 2 is 1)
4 – Wall Sit (count around)
5 – Big Boy SitUps
6 – Freddy Mercurys
7 – Shoulder Taps (plank postion)
8 – Box Cutters
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