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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.