Mosey to around the corner
F3 Mission; F3 Core Principals
13 reps of 5 ab exercises, in cadence: Crunchy frog; American hammer; Box cutter; Freddy Mercury; LBC
Mosey to field across from train station
5 minutes stretching
broke up into 2 groups. Each corner had an exercise that everyone had to do, while 1 person at a time did a different exercise in the middle, and that position was rotated to each pax in the group. After 3-4 minutes we ran a lap and went to next corner.
Corner and exercises were as follows
- Bear Crawls/10 No Prisoners
- Squats/25 Dips
- 1 armed plank rotating arm/kettle bell curls
- Imperial walkers/ Forward then back lunge 10 each leg
Next we sprinted 40 yards and back to 5 merkins within a minute. Anytime left over was fellowship time to chatter. 6xs
Mosey back to flag, with short break at crosswalk for monkey humpers while waiting for light to change.
3 minutes for some 2.0s to shout out some exercises