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 this morning
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 to the dog park with Butt kickers, High knees, Karaoke towards the woods, Karaoke towards the park, and Nur
- Side Straddle Hops x20
- Strawberry Pickers x10
- Michael Phelps x15
- Agitators x15
- Lunge position each leg for 10 and switch
- Squat position pushing knees out for 10
6 Minutes of Mary
- Imperial Walkers x 15
- Mountain Climbers x 15
- LBCs x 15
- Shoulder Taps x 15
- Freddy Mercury’s x 15
- Peter Parker’s x 15
- American Hammers x 15
- Parker Peter’s x 15
- Heel Taps x 15
- Evader Holyfields x 15
- Crunchy frog x 15
- Plank jacks x 15
Using Proper Form
Repeat the following 5 exercises – 1 minute on and 10 seconds rest in between
After each round – Run the loop and return to the next station
Repeat same exercises for 4 rounds with emphasis on FORM
Carolina Dry Docks
Starting this Monday, the Monday AO will be in front of Winn-Dixie
Sign up for Wild pax in December
We are Cleaning up SR70 on the last Saturday of every month, starting today
Sir Wallace will be hosting a Beach Run, this Wednesday, August 4th at 7:00 on Siesta Key
Come out for some Extra Credit on Saturdays before the Beatdown. It is run at a fellowship pace.
For Sea Lion’s wife’s brother and sister-in-law who recently decided to get Baptized.
For Mr. Clean’s stepdaughter’s husband as he goes through some renewed difficulties.
For Trump’s family to have safe travels during their upcoming vacation.
For Trump’s daughter as she goes through the application process to get accepted at Bradenton Christian.
For Maui and his family as they prepare for a little one in a few weeks.
For Chilipepper’s son, Pepperoncini, who just moved to Georgia.
For Chowdah’s son Joshua.
For Spinal Taps Grandfather who recently had a stroke.
For all the families with children going back to school.
For all of those around the world still battling COVID.