Dillio’s Thursday Beat Down Begins…
Review 5 core principles of F3
- Free of charge
- Open to all men
- Held outside rain or shine
- Lead in alternating fashion with no training or certification
- End in the circle of trust
Warmup:
14 X Side Straddle hop
14 X Tempo squats
14 X Strawberry pickers
10 X Merkins
Mosey around both circles to dock
Stage 1:
Split into two
Round 1:
#1 On the docks: burpee box jump
#2 Run upstairs and duck walk down the ramp
Bear crawl to the dock to meet pax
Switch places and repeat
Round 2:
#1 20 steps ups
#2 Up the Stairs and Duck walk down the ramp
bear crawl back
Switch
Round 3:
#1 Dips / Irkins
#2 Duckwalk up, and down the stairs
bear crawl back
——————
Mosey to basketball courts
Water break
Stage 2:
On the line!
Walking lunges with a squat to the far side
1 burpee, come on back.
Repeat then 2,3 up to 5 burp
Plank until 6 is in
On more splash of water and then:
Stage 3:
Field of Pain
Split up in 2 groups
#1 reverse burpee until pax returns
#2 run to sidewalk and back
Flip
#1 monkey humpers
#2 run to sidewalk and back
Flip
#1 Sumo squats
#2 run to the sidewalk
Flip
Flip
#1 Mrkins squats
#2 run to the sidewalk
Flip
—————-
Mosey to courts
Final Stage:
Mini Q School
leading ab exercises
Dillio: 10 Box cutters in cadence…. 7 Mor pax.
Count off
Roll call
Circle of trust