Author Archive Loafer

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

Fun Run

Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer

F3 Asylum – Monday 25th at 5:15am

Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer

Run – around the parking lot to Novant Health

20 x SSH
10 x Merkins
Stretch the Legs
Run to the Target Circle for 10 Burpees

Target wall
Wall hands raises 25x

Run the sidewalk into the Wesley Oaks-neighborhood
10 Carolina Dry docks
Al Gores – 20 seconds

Run to the top of the hill
Every other light on the right
10 LBC
10 Merkins
10 Dry-dock
Mosey to the clubhouse

At the Clubhouse – cinder block surprise
15 curls
Run the lot
15 tri
Run the Lot
15 overhead
Run the Lot
15 wiehted burpees
Run the Lot

Run up to stop sign – 10 LBC
Run up hill to the stop sign as fast as you can- look out for the Dog going crazy
Plank for 20 seconds

Run back to site –
Every other light
10 LBC
10 Carolina Dry docks
10 Merkins
10 Dry docks

Target Parking Lot
LBC 10
Plank 30 seconds
Stretch those Legs again

Jailbreak back to Brooklyn 2 minutes left
LBC 10
Dolly’s 10
Burpees 10

Nice work to the entire group !
We put in 2.90 miles !

Fun Run

Warm Up

Mosey to Novant Health

20 x SSH
20 x Imperial Walkers
20 x Mountain Climbers
10 x Merkins
Mosey From Novant Health to side parking lot of TARGET

Target wall
Arm raises 20

Partner up 2
Derkins 15 2x
Squats 15 2x

Donkey kicks 15 2x
Bear Crawl / Jog-back 2x

Mosey over to the main Target parking lot

Partner Run- Target Parking Lot
Opposites ways meet up do
4x
LBC 10
Carolina Dry Docs 10
Hand release Merkins 10
Burpees 10

Neighborhood Fun Run- At each light on the Right
Squats 10
American Hammer 10
Merkins w shoulder tap 10
Burpees Hand release 10

Stop Sign
Run front
Run backwards between lights

Jail Break Run back to start –
Stretches