Date: 12/22/2020
AO: The Ranch
Pax: Boobie, No see-um , Dillo, Hitchhiker, Smokey, Crabby, Vanilla Ice, Vanelope, Apnea
Q: Smokey
0530 hours @ BB Court
Disclaimer
Review 3 Fs of F3
- Fitness
- Fellowship
- Faith
Review 5 principles of F3
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
**Mosey to roundabout**
Warm up (All IC / 10 – 4ct)
SSH
Frankensteins
Alt shoulder touches
Flutter kicks
Merkin (2 ct)
**Mosey to Starting Point**
“The Thang”
Run to 1st light pole and back. Complete first exercise.
Run to 2nd light pole and back. Complete second exercise, followed by first exercise.
Run to 3rd light pole and back. Complete 3rd, 2nd, and 1st exercises.
Continue to run back and forth till you reach the 12th pole. The exercise number will also be the number of that specific exercise that you will complete.
1 Burpee
2 Merkins
3 Big Boy Sit-ups
4 Flutter kicks (4 ct)
5 Squats
6 MCs (4ct)
7 Alternating Lunges (4ct)
8 LBCs
9 Jump Squats
10 SSH (4ct)
11 Hello Dollys
12 Alt Shoulder Taps (Hard Way)
SSH and/ or plank when complete
**Mosey to BB court**
COT
Prayers for Boobie’s family with their recent loss.
9 HIM showed up prepared to mosey, after a fair warning from Smokey the night before… On a nice crisp morning, the pax ran back and forth from an ever growing number of light poles to receive their “gifts.” Although the gifts weren’t great, it was the journey that proved to be the most rewarding (and the toughest). Great Job all! Welcome Crabby!