QIC: Urkel
PAX: Smokey, Grouper, Cheesehead, Apnea, Vanellope, Flat Tire, Waterboy, Boobie, Dillio, Big Papi
11 PAX showed up on a cold windy Florida morning, it was somewhere in the low to mid 50’s. The cold quickly turned to heat as we all started getting to work and breaking a sweat!
Basketball Court:
Reviewed Disclaimers: I am not a paid professional, I am doing this on my own accord and F3, Long Lake Ranch and myself are not responsible for any injuries that may occur during these workouts.
Reviewed the 5 guiding principles of F3:
1.Free of charge
2.Open to all men
3.Held outdoors rain or shine
4.Peer led light in a rotating fashion
5.Ends with the CoT
Mosey to First traffic circle:
15 Side Straddle Hops
15 Windmills
15 Hillbillies
10 Baby Arm Circles
10 Reverse Baby Arm Circles
Mosey to Second traffic circle:
5 Mountain Climbers (Hard Way)
Duck Walk to the next line
5 Plank Jacks (Hard Way)
Repeat until back to original line
Plank until all PAX are in
Mosey to Sunlake:
10 Bear Crawls
10 Walking Lunges
Sprint to the next street light
At each light: 5 Burpees, 10 Merkins, 15 Squats
Go for 5 lights total, SSH until all PAX are in
Indian run back to covered pavilion:
10 Step Ups (hard way)
10 Irkins (hard way)
10 Triceps Dips
Wall Sit until each PAX did a 10 count
Balls to Wall until each PAX did a 10 count
Full speed sprint the length of the FOP
Mosey back to BB courts (in circle):
Bruce Lee
Mucho Chesto
Remaining time spent by having each PAX call out a 10 count exercise until 6.15am
CoT:
Prayers for everyone suffering due to COVID and that we’ll return to normal soon. Prayers also for our country’s Leadership to come together to ensure a peaceful transfer of power.
Way to push it men, each time we post, we become better, healthier and stronger! Keep it up!
-Urkel