F3 helps develop high impact men (#HIM), because beatdowns are peer led in a rotating fashion YHC wanted to bring some new-ish stuff to the table. The gloom brought good weather, not too hot and not too cold, 6 PAX came with enough time to have slight mumble chatter before get to the ass kicking.
The Warm Up:
- SSH- 15 (IC)
- Baby Arm Circle- 10 (Forward/Backwards IC)
- Micheal Phelps- 10 (IC)
- Frankenstien- 10 (IC)
- mosey/slowsey to the tennis court
The Thang: Fight!
- Preamble: 9 rounds, 2 sets per round (Set- 1: 1min series of moves + 1: 30 sec spike internal)
- F= Front, R =Rear
- Round 1
- F side elbow, R side elbow, tuck/roll
- Spike: High knees or soccer run
- Round 2
- Jab, F up elbow, cross
- Bonnie Blairs
- Round 3
- R snap-kick, switch snap-kick
- Squat to jump squat
- Round 4
- Jab, cross, F slash elbow, R slash elbow
- 3x Reverse lunge to side jump
- Round 5
- F up elbow, R knee, switch snap-kick
- Alternating clench knees
- Round 6
- Cross, F side elbow, R snap kick
- Squat to jump squat
- Round 7
- R push kick, F push kick, shuffle back
- Alternating clench knee
- Round 8
- F slash elbow, R slash elbow, double jab, cross
- Bonnie Blairs
- Round 9
- F up elbow, R knee, F push kick
- High knees or soccer run
- Round 1
- Cool Down
- Hip stretches
- Shoulder stretches
- Hamstring stretches
- Mosey back to start
COT
- Prayers for Miley
- Prayers for Waterboy’s niece for transplant
- Prayers for those DR, Traveling, recovering