Build The Wall

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

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