Warm and humid July morning the Beehive was buzzing with Pax ready for the pain!! This was a version of a beatdown I saw early in my F3 days. It’s all about repeating and adding exercises until you are at 12 or until time runs out. It’s Saturday so we fit the whole thing in.
F3 core principles and disclaimer was given and excepted by all.
Warmup: Stretched neck, shoulders and legs. Jogged in place, moved to High Knees then Butt Kickers. Side lunges IC, Batwings to 10, huggers and trunk twists to 10 OYO. Mosey to the Football field.
The Thang: The Pax performed an exercise with a specified # of reps. Then jog to designated spot (about 30 yards) and back. The first exercise was repeated and another added. We continued until we reached all 12 exercises. Pax used cinder block coupons for some movements.
1. Merkins 10 – total 120
2. LBCs 20 – total 220
3. Squats 10 – total 100
4. Supermans 10 – total 90
5. Bent Rows 10 – total 80
6. Hello Dolly’s 15 – total 105
7. Curls for the girls 10 – total 60
8. IW – IC 10 – total 50
9. Shoulder Press 10 – total 40
10. Plank – held until all Pax counted to ten in turn – total 4 minutes
11. Calf Raises 30 – total 60
12. Everyone’s favorite present – Burpees 10
Pax shared the counting responsibilities. Mosey back to shovel flags with no time for Mary.
NOR, COR and COT.