F3 Flash – Spring Into Action

F3 Flash – Spring Into Action

17 PAX showed up to celebrate the 1st day of spring with what hoped to be a true beat down.

I want to give a shout out to Transporter us shared with the group his thanks to God for the ability we have to get out each day and push ourselves after seeing a man yesterday who did not have the ability to enjoy that freedom.  We should not take our health for granted and should thank Him each day we get to enjoy physical activity – either alone or with an exceptional group of men like F3.

The Warm Up

• Quick mosey around CMS parking lot (mix in some high knees, butt kickers, and Spiderman Lunges for good measure)
• SSH IC X 50
• Imperial Walker IC X 20
• Mountain Climber IC X 20
• Downward Dog calf stretching

The Thang

• Mosey across parking lot
• Teams of 3 – 3 rounds each
  • Partner 1 = Carolina Dry Dogs
  • Partner 2 = Worm burners w/ 45lb plate x ~40 yards
  • Partner 3 = Supermans
• Mosey around school to hill
• Plank Jacks x 20 + LBC x 20 to wait on Six
• Teams of 2 – 4 rounds each
  • Partner wheel barrows up hill
  • Both partners do 5 burpees
  • Run down hill/ Switch
• Mosey to Middle School entrance
• Teams of 2 – 4 rounds each
  • Partner 1 = 50 dips
  • Partner 2 = AMRAP Peoples Chair / Air Presses
  • Switch
• Mosey to Parking Lot
• Teams of 2 – 4 rounds each
  • Partner 1 = AMRAP kettle bell swings
  • Partner 2 = Quick lap around 1/2 the circle
  • Switch
• Mosey to start
• 20 quick LBCs to wrap up the morning

Announcements

• Sanctuary tonight – 19:30 at Brooklyn Pizza in Wesley Chapel
  • Chapter 3 of the Book of James – Pre-reading not required
• Fortitude – Tuesday 05:45 at Charlotte Men’s Shelter / Union County carpool meet at 05:00 at Cuthbertson Middle School

Moleskin

• Dirty Bird showed up and lead the charge between the wheel barrows and dip stations
• It was great to see MoneyBall back from the flu
• Weight Loss Challenge
  • Doc crushed it – It must have been the beard
  • Shop Dawg came in 2nd with a solid showing of his own
  • The rest of us were just left licking our wounds (and apparently ice cream cones over the course of the challenge based on our results)