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ABCs of F3

F3 Chiseled-  Oct 14 th at 530am

069- Flanders- Fusebox – Sugar-daddy

X-Lax – Ricky-bobby- FNG – Big Al

Golden Plates – Cargo – Schneider

  

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.

Warm Up-

Run – top of the parking lot

10 Merkins

Stretch the Legs

Stretch left and night middle

Arm rolls

Plank – stretch your back crosses

Stretch shoulders

Calve stretch

The Thang

So this morning was the ABCs of F3 –

I brought a white board with the alphabet written out with one of your favorite F3 moves assigned to each letter .

You had to spell out your F3 name .With each Letter you would do a move and then run to the 2 island in the parking lot . When you got through your F3 name… then you spelled out CHISELED. This kept everyone moving til about 6:05 am. Then the last 10 minutes we stayed together and did the following:

20 Steps with Coupon Overhead

20 Curls

20 Steps  with Coupon Overhead

10 Burpees

20 Steps  with Coupon Overhead

20 Rows- weighted

20 Steps  with Coupon Overhead

20 squats – weighted

20 Steps   with Coupon Overhead

Turned and head back to the Flag

20 Steps  with Coupon Overhead

20  Windshield Wipers

20 Steps  with Coupon Overhead

20  Military Press

20 Steps  with Coupon Overhead

20 Derkins

20 Steps  with Coupon Overhead

20 Triceps

20 Steps  with Coupon Overhead

20 Curls to end at COT

Nice work to all men!!

Encouraging Word –

“Be on guard; stand firm in your faith [in God, respecting His precepts and keeping your doctrine sound]. Act like [mature] men and be courageous; be strong. Let everything you do be done in love [motivated and inspired by God’s love for us].”

‭‭1 CORINTHIANS‬ ‭16:13-14‬ ‭AMP‬‬

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