Virtual Q for Wednesday, 3/18
QIVC: Trump
F3 Q
Core Principles of F3’s Fitness, Fellowship and Faith
F3 workouts have to:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
* * *
and the pax were off for a round mosey including butt kickers, high knees and ended at the middle of the parking lot where we
SSH x20 IC
Windmills x15 IC. ( keep it Intersanteee)
Strawberry Pickers x20IC
Merkins x10 single count
6 exercises x 45 each for a total of 270 total.
Shoulder Taps x45 1c
Big Boy Sit UPS x45 1c
American Hammer x45 2c
Sumo Squats x45 1c
Mountain Climbers x45 1c
LBC x45 1c
build that Wall, after completing each set of 270 excersises , we had to climb that wall and do
x25 Merkins /
Run to the closest stop sign run back (about.15-.25 miles )
x 25. Moroccan night clubs
X25 pickle pointers
Run to the closest stop sign run back (about.15-.25 miles )
X25 Carolina dry docs top
45 Freddie Mercury’s
Run to the closest stop sign run back (about.15-.25 miles )
45 Salsa Dips
Extra Credit
14 30/60/90
14 burpees