7:00am – A cool 82F with a East coast Sun rise on the West Coast of Florida
– Welcome to F3. Fitness, Fellowship and Faith.
– Are there any FNG’s?
– This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations.
– It is each person’s responsibility to be safe and modify exercises if you need to.
Five Principles. F3 workouts:
– Are free of charge
– Are open to all men
– Are held outdoors, rain or shine, heat or cold
– Are led by volunteer men who participate in the workout in a rotating fashion with no training or certification
– End with a Circle of Trust
Mozey- 15 minutes
Grabbed the Flag and headed to North of the Park
-High Knees, but kickers, karaoke to the water, to the park
-Circle up: SSH, Strawberry Pickers, Wind Mills , Merkins, Hello Dollys, LBCs, Stretch Leg left, right, middle
-Run back to Parking lot: backwards, side shuffle to the water, to the street
The Thang-40 Minutes
Form x 4teams (4). 8 stations spread through NorthShore Park. Have a map for each team.
– Team runs to any station. Marked with orange cone. Each station has 2 exercises that you will repeat 3 times. All team members do all exercises. Teams have to stay together.
– Full counts on all exercises . American Hammer – both sides, Mountain Climber, Lunges – both legs are one count.
– At each station, get a mini domino . Keep them with you (here is a bag). Get one point for each domino. If you get all 8 domino, you get 4 extra points.
– Can’t just repeat the same station over and over, but don’t have to do all 8. If your team does finish all 8 and have time, can keep going.
– Come back to the Parking Lot at 7:55am (in 40 minutes). Lose 1 point for each 1 minute past 7:55am. Whichever team has the most points wins.
Station 1: x20 American Hammer, x20 SSH. repeat 3x
Station 2: x20 LBC, x20 Lunges. repeat 3x
Station 3: x20 Merkins, x20 Peter Parker. repeat 3x
Station 4: x10 Pull ups. x10 Burpees , repeat 3x
Station 5: x20 Freddy Mercurys, 20x calf raises, repeat 3x
Station 6: x20 Hello Dolly, x20 Squats. repeat 3x
Station 7: x20- Chest press machine, 20x leg press machine, repeat 3x
Station 8: x20 Shoulder taps, x20 Mountain climbers. 3 rotations.
– Count off
– Name o rama (Video tape with phone)
– Prayer requests / Praises: Step mother with Cancer
– Announcements: Ronald McDonald House in September
– Close / Prayer: