The PAX gathered seven strong and did this…

INTRO: This is F3 (1st fitness, 2nd fellowship, 3rd faith). The mission of F3 is to plant, grow and serve through the development of small workout groups for the invigoration of male community leadership. You can’t sue F3, each other, the facility or property owner if you get hurt. So, don’t get hurt. #YOYO

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WARMARAMA

SUN GODS 20/20-FWD-BKD * SQUATS 30 * Native American Run (2-5 minutes) ____________________________________________________

THA THANG

***PAX STAND ARMS LENGTH APART IN SINGLE LINE***

  1. MERKINS DEMO & [STARTING POSITION-IN CADDENCE]

(Merkins x10 ROLL RIGHT between each/ Merkins x10 ROLL LEFT between each)

  1. LOWSIDE SQUATS DEMO & [STARTING POSITION-IN CADDENCE]

(X10 RIGHT x10 LEFT)

III. BUNNY HOP BURPEES DEMO & [STARTING POSITION-IN CADDENCE]

(Burpee X10 RIGHT HOP in between each /Burpee X10 LEFT HOP between each)

L (30 count)

  1. SPRINTS X4 100% each time: from Point A to Point B (ONE TIME)

***RINSE & REPEAT***

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COOL DOWN

Pass the Brick (pax get in circle backs facing eachother and pass a cinder block clockwise doing burpees, squats and Merkins, ex: 1 burpee, 2 burpee, 3 burpee between passes-5 minutes) * SUPERMAN-BANANA x20 in cadence* SUPERNOVA x10R x10L (Group Archer Pushups in cadence)

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COT

NAME-O-RAMA

Streamer, Boy Wonder, Flap Jack, Strange Brew, Golden Corral & Slum Lord on the Q

ANNOUNCEMENTS

All the stuff in the Service Pre blast

PRAYER REQUESTS

Work stress, kids back in school

PRAYER by Boy Wonder

PAX: Slum Lord

QIC: 08/30/2016