YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.
YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.
COP
We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.
THANG
We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.
We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.
COT
We mosey back to the cars and numberama, namerama.
Opus took us out in Prayers
We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.
Welcome gents, look forward to seeing you in the gloom. Cheers…CB!
