Event: Sweat Angel (Jaycee Park)

Date: Sept. 2, 2021

Weather: Clear and cool, mid 60s F

PAX: Snooki, Short Circuit, Centerfold, Wide Right, Whirlybird, Socrates, Huffy, Black Knight (Q)

Start:  F3 mission statement


  • SSH x 15 IC
  • Imperial Walker x 10 IC
  • Hill Billy x 10 IC
  • Sun gods x 10 IC
  • Reverse Sun gods x 10 IC
  • Seam rippers x 10 IC
  • Abe Vigoda x 10 IC
  • High knees x 10 IC


Interval Training workout:  1 min. strength exercise, 20-second rest, 1 min. step-ups (on curb), 20-second rest, then back to strength exercise.

Strength Exercises include:

  1. Curls
  2. Kettle swings
  3. Overhead press
  4. Squats
  5. Merkins
  6. Bent-over rows

Stretching Mary

  1. Box Cutter x 10 IC
  2. Crunch x 10 IC
  3. LSF x 10 IC
  4. American Hammers x 5 IC

Announcements & Prayer Requests: Snooki asked that we continue to pray for him and those affected by the loneliness of COVID.  Snooki closed the session with prayer.


Black Knight