The F3 Story

  • When: 01/05/17
  • QIC: Root
  • The PAX: Kapowski, Beaker, Markup, Retread, Fuzzy Balls, Publix, Recliner


Warmups – with some laughs (Loved Retread’s new workout pants!  Greatest Comment: “If I had a butt like that I’d ware spandex warmup pants also”.   Publix

  • Side Straddle Hop – 20IC
  • Imperial Storm Trooper – 20IC
  • Squats – 20IC
  • Alternating Toe Touch – 20IC

Plant – Fitness

  • Hi/Lo Planks – Q Count
  • WWII Sit Ups – 20IC
  • Merkins – 20IC
  • Dying Cockroach – 20IC
  • Superman – 20IC
  • LBC – 20IC
  • Partner Decline Merkin – 15IC
  • Rosalita  – 20IC
  • Partner Incline Merkin – 15IC
  • Dollie – 20IC
  • Partner Dips – 20IC
  • Dips – 15IC
  • Freddie Mercury – 20IC
  • Mosey to St. Lukes Court Yard

Grow – Fitness

  • Pullups – 10 OYO
  • Step up – 20IC
  • High Knees – 20IC
  • Mogil Jumps – 20IC
  • Jump Rope Q count
  • Lunges – 20IC
  • Mosey to the Blocks

Serve (In a Circle) – Fitness

  • Overhead press
  • Pass the blocks (clockwise)
  • Curls
  • Pass the blocks (counter clockwise)
  • Squats
  • Pass the blocks (counter clockwise)
  • Barbell Swing
  • Pass the blocks (clockwise)
  • Tricep Press
  • Pass the blocks (counter clockwise)
  • Bench Press
  • Pass the blocks (counter clockwise
  • Mosey to AO

Fellowship & Faith 

  • Wall Chair with some laughes (“Root’s Wet Dream” – From fantasy to nightmare)
    • Shoulder Press – 20IC
    • Muhammad Ali – 209 IC
    • Pretzel Sit ups – 10IC each leg

COT

A Great  Tombstone: He grew in wisdom and stature and in favor with God and men.  Luke 2:52

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