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

Disclaimer

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. 

Warmup:

Mosey around the Parking Lot (2 laps) with Butt kickers, High knees, Karaoke both directions, and Nur 

Circle up. 

1. Side Straddle Hops x45
2. Strawberry Pickers x11
3. Michael Phelps x11
4. Agitators x11
5. Lunge position each leg for 10 and switch
6. Squat position pushing knees out for 10

Six Minutes of Mary

1. Imperial Walkers x 11
2. Mountain Climbers x 11
3. LBCs x 11
4. Shoulder Taps x 11
5. Freddy Mercury’s x 11
6. Peter Parker’s x 11
7. American Hammers x 11
8. Parker Peter’s x 11
9. Heel Taps x 11
10. Evander Holyfields x11

The Thang:

7’s Drill – Sprint there and NUR back

Burpees 

Big Boys or Double LBC’s 

11’s Drill – Karaoke there and back

Merkins

Squats

Dora – Run the loop

145 German – Push the Boulder or Short Swim

245 Monkey Humpers or Pickle Pointers

345 Plank Jacks or Evander Holyfields