9 Pax posted to bring an F3 workout to Hope Rescue Mission. We welcomed 17 FNGs!
It was a great time with the guys, lots of fellowship and encouragement.
Demo, Slowbear, Beaker, Flame, Doubtfire, Corruption, Feedbag, Bogey, Treehugger
Mountain Man, Marley, Bishop, Preacher, Backspin, Emeril, Crosscheck, Stud, Samson,
Bomber, Steel, Miyagi, Munchie, Hair band, Manu, Dugout
Intro and Disclosure: Bogey
Warmarama: Flame: Moroccan Night Clubs, Huggie Bears, Grass Pickers, Abe Bagodas,
Thang 1: Treehugger: “Philly Traffic”
FNGs do laps with either Bear Crawls, Crawl Bears, or Crab Walks and at the end of each lap
Perform jumping jacks..starting with one on first lap and laddering up…
Named F3 PAX do same thing around outer cones with burpees in place of jumping jacks.
—Called it after 6 rounds
Thang 2: Bogey: Modified Dora 1-2-3
-Created teams of 3, Half of teams on one side of Lobby, other half on other side
-2 PAX remain at wall performing exercise of the round, as many reps as possible. Third
PAX is the “runner” and is doing the mode of transport for the round down and back across
Lobby. Flapjack when runner returns, always having 1 runner and 2 PAX at wall doing exercise.
Round is complete when each PAX was the runner 2 times
Round 1: Exercise: Merkins Runner: Lunge Walk
Round 2: Exercise: WW1s Runner: Broad Jumps down, Karaoke back
Thang 3: BTTW and Stairs
Just like it sounds, half of the PAX found a spot along the lobby walls, half of the PAX did stair runs.
COR, NOR (lots of FNGs to name), COT