Fitness, Fellowship, Faith
15+ Min Cardio 1 min ea
Low Plank
Lunge w/ 3 ct ea leg
Merkin
Wide Outs
Squat center out Left then right
Merkin w/ row rt arm then left.
Calf Jumps
M night clubs
R&R
Partner Work w/ coupon
Qty 125 reverse crunch w/ overhead then chest press
Qty 225 Curls
Qty 325 Squats
Pledge
Warm Up
Suicide Burpees
Zombie Walk Lunge / Squat
Calf Raises
Bear Crawl half round pavilion Burpees
4 corners (Big Boys, American Hammers, Hand Release Merkins, Squats)
Announcements: F3 Dads Folsom Camp Thunderbird, JJ5K, Christmastown
Prayers: Nation, Afghanistan, F3 Members & Families
F3 Back-blast Wednesday 7/28/2021 Q- Capt. Stubing
Pledge
Warm Up
Seal Jacks 20 serial count
Moroccan NC 20 serial count
Merkins 20 serial count
WO
All work done with coupons –“Rocks” Partner Work
Overhead Rows/Presses/Knee Ups 100 Serial Count
Curls 200 Serial Count
Squats 300 Serial Count
11s
Hand Release Merkins
LBCs
Prayers: Nation, F3 Members & Families
F3 Back-blast Friday 7/16/2021 Q-Capt. Stubing Downtown
Pledge
Warm Up
Seal Jacks 20 serial count
Moroccan NC 20 serial count
Merkins 20 serial count
WO
All work done with coupons –“Rocks” Partner Work
Overhead Rows/Presses/Knee Ups 100 Serial Count
Curls 200 Serial Count
Squats 300 Serial Count
11s
Hand Release Merkins
LBCs
Announcements: Gashouse, F3 Dads 7/17
Prayers: Nation, F3 Members & Families, Turtle Man
Pledge
Warm Up
Side Straddle Hop 15 count cadence
LBCs 15 count cadence
WO
Mosey to Bank Wall from Pelicans
Step Ups 10 Serial Count Each Leg
Dips 20 Serial Count
Rinse and Repeat
Mosey to Planet Fitness
Four Corner Perimeter of Parking Lot and OYO
Merkins 25 Serial Count
Squats 50 Serial Count
Michael Phelps 75 Serial Count
Wall Jump @ Bellacinos then Bear Crawl walkway
Calf Raises 50 Serial Count
Moroccan Night Clubs 50 Serial Count
Rinse and Repeat 3X more ea exercise
Mosey to Bank Wall from Planet Fitness
Step Ups 10 Serial Count Each Leg
Dips 20 Serial Count
Rinse and Repeat
Mosey back to Pelicans
Announcements: Convergence Sat Oct 31
Prayers: Nation, F3 Members & Families
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