Date: 6/14/2023

AO: Local Honey

Mission: F3 stands for Fitness, Fellowship, and Faith. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Disclaimer: I am not a Professional, You VS You, these are merely suggestions.

Warm-a-Rama: Side straddle toe touches x12 IC, Sun Gods x12 IC, Windmills x12 IC (hold 3 counts each leg), String Rippers x12 IC, Side Straddle hops x25 IC.

The Thang: Q leads PAX to the spiral parking deck up to the 3rd-floor entrance. Q directed PAX count off 1-2. Q explained Partner 1 runs up 4 floors touch the gate and runs back down to relieve his partner. Partner 2 will pick an exercise of choice to do AMRAP. Once Partner 1 comes to relieve Partner 2 the partners will switch roles; Partner 1 completes the chosen exercise and Partner 2 runs up destined flights of stairs. Once both partners complete the 1st exercise and run up 4  floors then the next floor level is 2 floors ups and they pick another exercise. After both complete the 2nd exercise and run up 2 floors then both advance to the third exercise but go down two floors to touch the gate and back to the starting floor, level #3, and repeat as many exercises and floor running as possible until “OMAHA!”

Exercises of Choice:

FIRST SET: 4×4’s(Standing position/4 Plank Jacks/4 Merkins/4 Moutain Climbers), LBC’s, Alternate Shoulder Taps, Imperial Walkers, Merkins, Plank Jacks

SECOND SET: Monkey Humpers, Carolina Dry Docks, Mountain Climbers, Low Dollies, Copperhead Squats

@ destinated time Q called OMAHA, had a 10 count by one member of the PAX then mosey back to the shovel flag for 6 minutes of Mary exercises.

6MOM: Body Destroyers x10 IC, then Q had PAX name favorite Mary exercises; Freddy Mercuries, V-ups, Bulgarian Snow Angels, Cindy Crawfords, and American Hammers by QiC.

Name-O-Rama: Lynda (RESPECT), Fannie, A6, Bobby Knight, Ozone (RESPECT), Saban, and FloJo on the QIC!   

COT: Announcements/Prayer led by (Ball-o-Man) led by FloJo.

“Leave no man behind, but leave no man where you find him!” I appreciate the opportunity to lead! 

God Bless,

FloJo 

SYITG