Weather – Perfect for this Easter Weekend Beatdown

5 CORE PRINCIPLES of F3 

• It is free of charge.
• Open to all men.
• Held outdoors, rain or shine, heat or chill.
• Peer led in a rotating fashion by members of the PAX 
• Always ends with a Circle of Trust.

Disclaimer

I am not a professional

You are participating at your own risk

You are responsible for your own well being 

Always do your best, but know your limits and modify as needed. 

 

Warm-Up

Mosey around the parking lot with Butt kickers, High knees, Karaoke in each direction, and Nur 

Warm-Up Exercises

1. Side Straddle Hops x20
2. Strawberry Pickers x10
3. Michael Phelps x10
4. Agitators x10
5. Lunge position each leg for 10 and switch
6. Squat position pushing knees out for 10

Six Minutes of Mary – 6 minutes of AB exercises – 10 reps each exercise

 

THE THANG

5 exercises for 1 minute each.  After each set of Exercises, run around the loop and return to the next Station.

Station #1

1.              Bunny HOPS (Squat Jumps)

2.              Mountain Climbers

3.              Moroccan Nightclubs

4.              Germans – Push the Boulder

5.              Easter Burpees (A Burpee with More HOP at the End)

Run (Or Side Straddle HOP) and Return to Station #2

 

Station #2

1.              Bunny Humpers (Monkey Humpers with feet closer)

2.              Plank Jacks

3.              Overhead Claps

4.              Germans – Short Swim

5.              Easter Burpees (A Burpee with More HOP at the End)

Run (Or Side Straddle HOP) and Return to Station #3

 

Station #3

1.               Bunny Side HOPS (Squat Jump Side to Side)

2.              Shoulder Taps

3.              Carolina Dry Docks

4.              Germans – Scissor Arms and Legs

5.              Easter Burpees (A Burpee with More HOP at the End)

    Run (Or Side Straddle HOP) and Return to Station #4

 

Station #4

1.              Easter Squats (Get Low Enough to Pick Up the Egg)

2.              LBC’s

3.              Merkins

4.              Germans – Arms Up & Down (Temper Tantrums)

5.              Easter Burpees (A Burpee with More HOP at the End)

Run (Or Side Straddle HOP) and Return to Station #1