Trying out some pre-League BDs to get more League guys involved deeper into the F3 community.

Warm-o-Rama

Started in Seqouyah Park parking lot. Mosey to upper playground.

• IC Side Straddle Hops
• IC Imperial Walkers
• Sun Gods
• Michael Phelps

The Thang

Picked up rocks to use as coupons during our mosey. Simple routine using a tabata timer. 5 activities with 4 rounds of 30sec on/30sec rest followed by a 1/4mile loop run.

• Star Jump – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

• Coupon Lunges – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

• Burpee – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

• Merkin – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

• Coupon Squat and Squat Hold – 4 rounds of 30 seconds of squats, 30 seconds of holds.

Jog 1 lap —> plank for the 6

 

COT

Talked through some of F3 culture, mission, and core principles with Doink (first F3 BD) & Scoby (2nd F3 BD).