Tough Tempo Together

 

QIC: threeskin
Date: 08/08/2018
PAX: EarlyBird, Fastlane, Oscar, threeskin
AO: Beast Ridge

Conditions

73skin degrees, calm, clear, cool

The Disclaimer

This is f3, I’m not a professional, You are here to get better so lets do it together, Modify if necessary, don’t get hurt, we will be running so stay alert.


COP

Work on Tempo and Form

Good Mornings

SSHx25

Little Arm Circles – forward

SSHx25

Little Arm Circles – reverse

SSHx25

Military press

Good Mornings

Imperial Walkersx25

Tempo Squats

Imperial Walkersx25

Tempo Willie Mays Hays

Imperial Walkersx25

3rd Grade Exercises

Mosey

The Thang

Combine equal parts of Tough, Tempo, and Together add a little sweat and you get a good workout over 2 miles.

Mosey to picnic pavilion

Incline Merkins x 10 – 3skin count down, one count up slow tempo

Run to center light post and back, once you reach the pavilion double back and sweep to finish together

Dips X 10 – 3skin count down, one count up slow tempo

Run to center light post and back, once you reach the pavilion double back and sweep to finish together

Transition Merkins x 10 – 3skin count down, one count up slow tempo

(Transition Merkin – one on bench, transition to one on table top, transition to bench, and so on…)

Run to center light post and back, once you reach the pavilion double back and sweep to finish together

Big Boy Sit Ups x 10 – 3skin count up, one count down slow tempo

Run to center light post and back, once you reach the pavilion double back and sweep to finish together

Incline Merkins x 10 – 3skin count down, one count up slow tempo

Run to center light post and back, once you reach the pavilion double back and sweep to finish together

Mosey Back

MoM

Big Boy Sit Ups

Freddie Mercury

Box Cutters


COT

Circle of Trust

Counted to 4 – Namearama to follow – Announcements and Prayer requests made


BALL OF MAN: completed

Word and Thought of the Day:

Fungibul (Fun-juh-bul) – being of such a nature that one part or quantity may be replaced by another equal part or quantity in the satisfaction of an obligation.

  • We are all equal.  The structure of f3 is very important and we must respect it.  This allows us all to be ready to lead when the time comes.  Be there for each other, pick each other up, sweep if you have to, finish together.

We come to f3 because we choose to, We come to f3 to get better

We choose to be our brothers keeper, We respect the framework to the letter

We are here for fitness, We are here for faith,

We are here for fellowship, and some to loose weight

We are all very busy, our bandwidth gets low

We always come back so our friendships can grow

When a brother calls, pick up the line

It may be you calling in due time

 


News

EarlyBird on baby alert!

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