Four PAX from F3 Lutz made the trip to check out the relatively new F3 Suncoast AO in Downtown St Pete and to lead a beatdown on this nice morning. F3Lutz arriving 30 minutes early to figure out the terrain and plan the beatdown they all drafted.
15 total PAX in attendance; 4 from Lutz, 7 from Suncoast, 1 out of towner, and 3 FNGs (welcome)
We started promptly at 7:00 am with a quick disclaimer delivered by Apnea who was on Q first.
Disclaimer
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.
Do not sue me, any of the PAX here, F3Lutz, F3 Suncoast, or F3
With that out of the way, mosey out of the parking lot along 12 Ave NE, quick left onto N Shore Dr NE, quick left through the garden path, and stopping on the grass by the volleyball courts.
All PAX circled up while Apnea delivered the 5 core principles of F3
F3 workouts ARE
FREE OF CHARGE
OPEN TO ALL MEN
HELD OUTDOORS, RAIN OR SHINE, HEAT OR COLD
LED BY MEN WHO PARTICIPATE IN THE WORKOUT IN A ROTATING FASHION, WITH NO TRAINING OR CERTIFICATION NECESSARY
END WITH A CIRCLE OF TRUST
With that said, time for some warmup
SSH X 20 IC
Imperial Walkers X 10
Baby Arm Circles Forward X 10
Baby Arm Circles Reverse X 10
Merkins X 10
B.L.I.M.P.S.
All PAX performed the following OYO
5 Burpees
10 Lunges per leg
15 Imperial Squat Walkers
20 Merkins
25 Plank jacks
30 Squats
DBA took the lead from here and we went to the volleyball courts on the beach.
Sand Burpees (got to love this spot right at the beach)
All PAX circled up and did SSH while 1 pax dropped down at a time and did the required number of burpees. Performed three full rounds without stopping the SSH.
First round was 1 burpee
Second round was 2 burpee
Third round was 1 burpee
All PAX were relieved to be done with SSH until the next exercise
Squat with Sally
All PAX tightened up the circled a bit and did squats to the song Flower by Moby. This song is better known for its repetitions of Green Sally Up, Green Sally Down. On Down, all PAX squatted down and held a low squat and on Up all PAX stood up. Needless to say, no one likes Sally anymore. All PAX from Lutz are well aware of Sally and now so is Suncoast
Grouper was up next and led us into Escalators
Mosey in between each volleyball net after performing each exercise
10X split jacks (each leg)
20X merkins
30X mountain Climbers (each leg)
40X LBCs
Back down the escalator:
40X LBCs
30X mountain Climbers (each leg)
20X merkins
10X split jacks (each leg)
Mosey back to the where we started in the park for 1 set of Mucho Chesto
Endo closed out the beatdown with the following.
Triangle cone relay race 3 teams of 5 (All PAX counted off by threes)
10 merkins at first cone, 10 big boy situps at 2nd cone, 10 squats at 3rd cone
While one PAX in each group ran the cones, all remaining PAX performed the target exercise (Round 1: Plank, Round 2: SSH, Round 3: High knees). A round was completed once all PAX completed one lap of the three cones.
Relay race #2:
Bear crawl 20yds to first cone, Sprint 20 yds to finish. Waited until the six was in and then repeat for one more round.
Winning team got 2 penalty kills on “the beast”. All PAX had to perform the chosen exercise for as long as each winning team PAX could hold onto the beast.
Apnea chose merkins and Dirt Dart chose flutterkicks
Mary for the finale…all IC
Reverse crunches X20
American hammers X20
Leg raises X10
Sweat Angels X10
COT
Request for prayers by Smudge
Safe travels for Manilow and his family.
Grouper took us out with a prayer
Great effort by all PAX in attendance and as always great to see the men pushing each other. Welcome to the three new PAX.