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
Warm up (All IC / 20 – 4ct)
SSH
Frankensteins (10)
Alt shoulder touches
Flutter kicks
**Mosey for 4:20**
“The Thang”
4:20 of work at each stop
Mosey for 4:20 to next stop
Stop 1 & 3 (20 each)
SSH – 4ct
Merkin
Squat
Flutter – 4ct
Stop 2 (20 each)
MCs – 4ct
Jump Squats
LBCs
American Hammers – 4ct
Stop 4 (Pavilion) (20 each)
Irkens
Box jumps
Dips
Step ups (easy way)
**Mosey back to BB court/ water break**
COT
Prayers for Urkel and Endo as their families go through tough times. Prayers for Apnea’s co-worker’s family and their recent loss. Prayers for our nation as we go through tough times with the on-going gun violence and a call for peace in the wake of upcoming verdict in the Chauvin trial.
12 HIM showed up for a Smokey 420… Not that kind of 420 though… I think all involved gained a new appreciation for those numbers. “How long can 4:20 really be?!?” Sorry Hooker… no gummies. Great Job all!
YHC,
Smokey