F3 Night Before Christmas
(12/24/2020)
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 / 15 – 4ct)
Side Straddle Hop
Windmills
LBCs
Imperial Walkers (standing straight up, hands behind head, right elbow to left knee, left elbow to right knee)
**Mosey to Starting Point** (Grass field)
Escalator
10 burpees, 20 merkins, 30 Freddie Mercury (hard way), 40 hello dollys, 50 mountain climbers (hard way).
Partner up (if odd, group of 3 no problem)
Person A – bear crawls across field, performs first escalator, sprints back
Person B/C – SSH until A completes
Person A – SSH until B/C completes
Person B/C – bear crawls across field, performs second escalator, crab walks back
Repeats up and down escalator (everyone should have done each exercise by end) Call out both do mountain climbers.
Dock work
**Mosey to Dock**
10 step ups (hard way)
10 dips
10 big-boy situps
10 American hammers
Indian Run
Stop at first gate – SSH
Stop at second gate – Squats
Back to first gate – Merkins
End
*Mosey to BB courts*
Death by burpees till time
COT
Prayer – Prayed for our military and first responders to be safe and healthy through the holidays, COVID, and beyond.