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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