12/ 26
0730 hours, ~34 Degrees, @ The Boneyard
8 PAX to burn off and beatdown the Christmas feast dinners
Review the 3 Fs of F3
- Fitness
- Fellowship
- Faith
Reviewed the 5 principles of F3
- Free of Charge
- Open to all Ment
- Held outdoors; regardless of weather
- Peer Led
- Ends in the COT
Warm-up
DangerZone- SS hops to song dangerzone. Every time “dangerzone” is said, yah squat.
Next,10 in cadence; front arm circle, backward arm circle, forward claps, and overhead claps
Mosey to school parking lot
Kerkins (aka Chuck Norris Merkins, aka knuckle push ups) – 10 in cadence
Found a ledge; uneven Merkins (one hand on ledge other on ground) – 7 in cadence each side
Mosey: circle around the school parking lot
Abs
LCBs- 10 (oyo)
X-cross abs- 10 (oyo)
To the fun part; use of parking spaces
3 levels: (3 groups)
Group 1- first lot of parking spaces: Snake drills, high knees on the straight way, side step to the next line. repeat.
Group 2- second lot ” “. Suicides to marked spaces
Group 3- third lot ” “. Bear crawl Burpee Suicides- Bear crawl to marked lines; crawl to first line do 5 burpees then back to start. Bear crawl to next marked line, do 4 burpees and so on.
Once each group did each level, back to start for more abs
Heel touches- 10 (oyo)
Leg raises- 10 in cadence
Mosey around back of the school to the front of Bexley (ballentrae entrance) over to soccer field.
Dips- 20 (oyo)
across the field
Lunges- 40 the hard way
back to benches
Step ups- 30
across the field
Roaches- 20 the hard way
Mosey around the barkyard(dog park), along the gravel path circle back around after the playground to start aka The Boneyard.
Ending with “Bring Sally Up- Merkins”
Success.