AO: backblasts
Q: Marc Rubenstein (ScarU)
PAX: Sunny The Machine Sehgal, Curtis Hoberman (Dos Equis), Dick Clark, Harjot Pannu (Cruiser), Erik Cabral (Styx), The Cobbler, The Maestro, John Deere, The Mentor, The Protector
FNGs: 5 The Cobbler, The Maestro, John Deere, The Mentor, The Protector
COUNT: 15
WARMUP: Cardinal Cherry Pickers, Arm Circles, Dick Clark Stretches
THE THANG: 4 Corner Workout
1. Upper Body What is F3 Stands for: Fitness – it’s the magnet, fellowship- its OUR glue and faith its the DYNAMITE
1. Merkins , Merkins on knees, Merkins on trees (Trurkins)
2. Dips
3. Chanooks
4. Arm Circles
5. Planks or Planks on knees
1. **BEAR CRAWL TO NEXT STATION
2. Lower Body. – The Mission of the Father Center is to provide innovative programs and services to support men in meeting the responsibilities of fatherhood. We at F3 share the mission of the father center want to help one another be the best fathers, husbands, friends, neighbors and community leaders we can be. Mission OF F3 is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
1. Squats
2. Toe Raises
3. Marching in Place
4. Toy Soldiers – **Lunges to next Station
***BREATHING
1. Cardio Core Principles Our Credo: Leave no man behind, but leave no man where you found him ; Pick up the Six
1. Apollo Onos
2. SSH
3. Bonnie Blairs
4. Mountain Climbers
5. Burpees
1. Core F3 began in 2011 and is a network of 4,563 free, peer-led workouts for men in 370 regions, Approximately 100k men around the world internationally f
1. LBCs
2. American Hammers
3. X factors Standing
4. Plank or Plank on knees
5. SSH
Q: Marc Rubenstein (ScarU)
PAX: Sunny The Machine Sehgal, Curtis Hoberman (Dos Equis), Dick Clark, Harjot Pannu (Cruiser), Erik Cabral (Styx), The Cobbler, The Maestro, John Deere, The Mentor, The Protector
FNGs: 5 The Cobbler, The Maestro, John Deere, The Mentor, The Protector
COUNT: 15
WARMUP: Cardinal Cherry Pickers, Arm Circles, Dick Clark Stretches
THE THANG: 4 Corner Workout
1. Upper Body What is F3 Stands for: Fitness – it’s the magnet, fellowship- its OUR glue and faith its the DYNAMITE
1. Merkins , Merkins on knees, Merkins on trees (Trurkins)
2. Dips
3. Chanooks
4. Arm Circles
5. Planks or Planks on knees
1. **BEAR CRAWL TO NEXT STATION
2. Lower Body. – The Mission of the Father Center is to provide innovative programs and services to support men in meeting the responsibilities of fatherhood. We at F3 share the mission of the father center want to help one another be the best fathers, husbands, friends, neighbors and community leaders we can be. Mission OF F3 is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
1. Squats
2. Toe Raises
3. Marching in Place
4. Toy Soldiers – **Lunges to next Station
***BREATHING
1. Cardio Core Principles Our Credo: Leave no man behind, but leave no man where you found him ; Pick up the Six
1. Apollo Onos
2. SSH
3. Bonnie Blairs
4. Mountain Climbers
5. Burpees
1. Core F3 began in 2011 and is a network of 4,563 free, peer-led workouts for men in 370 regions, Approximately 100k men around the world internationally f
1. LBCs
2. American Hammers
3. X factors Standing
4. Plank or Plank on knees
5. SSH
MARY: see above
ANNOUNCEMENTS: none
COT: Downpour!