Welcome to F3
Our 3 F’s are: Fitness, Fellowship & Faith
5 Core Principles:
- Free of Charge
- Open to all men
- Held outdoor, rain or shine, heat or cold
- Led by men in a rotating fashion
- End with a Circle of Trust
I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.
WoR:
Tappy Taps x 15
Soft step downs: x 15 each side (stand on your coupon, step down with one leg very softly as if you are stepping on an egg while not crushing it, using the leg that remains on the coupon to support your movement)
Leg compass: x 15 each side (4-count exercise, standing on one leg, extend your opposite leg forward, to the side, then back, then return to neutral)
Imperial walkers: x 15 IC
The Thang
Today’s workout was courtesy of fellow PAX, Coat Factory, at AO Foley. Evidence of just how some simple Physical Therapy (Athletico) exercises, if timed correctly, can provide a great beatdown!
We alternated between defined counts of strength exercises and Tabata timed movement exercises (each 8 rounds, 40 sec on, 20 sec rest). Made some adjustments along the way (20 sec on, 10 sec rest).
Squats – 60
Burpee Broad Jumps – Tabata
Sprinter Lunges x 40 hard count (lunge but your hands come down to the ground like you are getting into the starting blocks)
Tuck Jumps – Tabata
1 leg dead lift – 30 each side
Skater Planks – Tabata – in plank position, do a skater hop – ie hop to one side brining your inside leg behind your outside leg as you land
1 leg glute bridge – 30 each side: one leg stays straight, the other bent with foot on the ground, use the bent leg to lift your butt & straight leg in the air while keeping the straight leg pointed out straight
Bonnie Hurleys – Tabata – do a Bonnie Blair (both side) immediately followed by a Bobby Hurley – repeat until timer runs out
Curtsey squats – 30 each side – 1 legged squat with your other leg coming back behind your active leg for support, like you are curtseying after your wonderful dance moves
Mary:
LBFC (obviously) x 30
American Hammers x 30
Gas Pumps x 30
American Oil Crunches aka Thai Night Club Wallet Drops x 30
NoR: BOGO, Drumline, DaVinci, Tortuga, Cheese, T-Bone, 8-Track, TBTF, SAGA, Katniss, Noodles (Q)
CoT: Prayers for T-Bone’s sister and difficult season. Prayers for SAGA to find a good balance between work and personal life and may he be comforted as he makes decision regarding recommended surgical procedure.
Moleskin – My challenge to the PAX to is take time and reflect about the impact of F3 in our lives. I came to F3 focusing on the fitness aspect and I loved it. Over time, coming together with a group of strangers allowed me to bring my wall down. It made it easier for me to open up and share my struggles without feeling shame. We are all broken individuals with our own burdens. I have come to realize just how important the Fellowship and Faith components are. These are what make F3 unique. I’ve seen the power of prayer during our Circle of Trust. There is a sense of relief knowing that there will usually be someone else within the group going through similar struggles. Let it be a reminder that you don’t have to carry heavy burdens on your own.
F3 Wheaton 