F3 Night Before Christmas


0530 hours @ BB Court


Review 3 Fs of F3

  1. Fitness
  2. Fellowship
  3. Faith

Review 5 principles of F3

  1. Free of Charge
  2. Open to all Men
  3. Held Outdoors
  4. Peer Led
  5. Ends with COT

**Mosey to roundabout**

Warm up (All IC / 15 – 4ct)

Side Straddle Hop



Imperial Walkers (standing straight up, hands behind head, right elbow to left knee, left elbow to right knee)

**Mosey to Starting Point** (Grass field) 


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


*Mosey to BB courts*

Death by burpees till time


Prayer – Prayed for our military and first responders to be safe and healthy through the holidays, COVID, and beyond.