Today is the 8 year anniversary of F3 Nature Coast (formally known as F3 Lutz). Over those years, our region has grown from 1 AO and many beatdowns of less than 5 PAX to 5 locations with 8 beatdowns a week, so what better way to celebrate than by launching the 5th location at The Rec. 22 PAX blessed each other with their attendance for a Belding beatdown and tour of our new AO.
The disclaimer, 5 principles, and credo were shared with the group.
Warm-Up (all IC x 10)
SSH
Frankenstein
Windmill
Baby arm circles
Tempo Squats
The Thang
Short mosey to the “Road of Pain” (I think Vanellope made this comment
Escalator (10, 20, 30, 40 reps at each light pole)
Bonnie Blair (EW)
Carolina Dry Docks
Flutter Kicks
Mosey around the football field to the pavilion
3 rounds, 20 reps each
Step-ups (EW)
Dips
Mosey to the basketball court for a set of 11’s at the baseline and halfcourt
Hand release merkins and Jump squats
Mosey around the back of the gym, skate park and pool to the pull-up bars for modified Morning Call. 2 pull-up from each PAX while the others did LBC (since we just did a bunch of merkins)
Mosey past the pool, through the library parking lot and back to the rec center to enter the tennis courts for 4 corners with 25 reps of each.
Lunge (EW)
BBS
Squats
American Hammer
Not everyone got through all 4 corners as the Q called for time to make it back to the flag at 6:15ish.
COT
Prayers for Hooker’s family in the passing of his Aunt
Those traveling
Allow the HIM of F3 to continue to improve each day as men, fathers, husbands, and leaders in our community.