Weather – about 60, wet and pitch black to start the workout with no sign of moonlight.
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
I am not a professional today. 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.
Mosey around the Parking Lot (2 laps) with Butt kickers, High knees, Karaoke both directions, and Nur
- Side Straddle Hops x45
- Strawberry Pickers x11
- Michael Phelps x11
- Agitators x11
- Lunge position each leg for 10 and switch
- Squat position pushing knees out for 10
Six Minutes of Mary
- Imperial Walkers x 11
- Mountain Climbers x 11
- LBCs x 11
- Shoulder Taps x 11
- Freddy Mercury’s x 11
- Peter Parker’s x 11
- American Hammers x 11
- Parker Peter’s x 11
- Heel Taps x 11
- Evander Holyfields x11
7’s Drill – Sprint there and NUR back
Big Boys or Double LBC’s
11’s Drill – Karaoke there and back
Dora – Run the loop
145 German – Push the Boulder or Short Swim
245 Monkey Humpers or Pickle Pointers
345 Plank Jacks or Evander Holyfields