A cool and breezy (not) workout


12 showed up for a nice 63 degree start for Clearwater F3, led by Tar Heel and Spicy Chicken Latte.

The Pax took a brief mozy to the ‘place’ where the action happens. Following the introduction and covering the F3 Principles and Disclaimer, the Pax started with a few stretching and warm-up exercises.

  • 20x SSH in cadence
  • 20x Strawberry Pickers in cadence
  • 30x Overhead claps in cadence
  • 10x Big boy sit-ups

Tar Heel then circled the Pax for the ‘ALARM’ routine, with each exercise going until only 5 were still able to continue, with the ‘quitters’ maintaining there status with high-knees.

  • Arm – Shoulder press
  • Leg – Leg lunges
  • Abs – LBC
  • R – Reverse Planks
  • Merkins

The crew continued for a few more rounds of Shoulder Taps, Squats, Peter Parker, Reverse Planks, Merkins, Burpees, Jump Squats, and Mountain Climbers

Spicy Chicken Latte then took over as Q for a Circle of Death to conclude the morning’s event – each round continued until only 5 men left doing each exercise with high-knees as the replacement exercice.

  • Burpees
  • Skaters
  • Push-up Bird Dogs
  • Superman
  • Squat Jumps
  • Split Lunges
  • Flutter Kicks

To close, the Pax gathered for name-a-rama and Circle of Trust, closing in prayer.