On a beautiful Morning the Q showed up at 0510 and a FNG showed up at 0515. The Q took time to welcome the FNG and explain the 3 F’s of F3 and the 5 Core Principles as the Q prepped by gathering coupons for the workout.
The warm up
As a total of 6 Pax were ready at 0530 we moseyed from 45th & Erlanger a few feet to the concrete pathway nearer the playground where the warm up was a quiet series of stretching exercises including Cross-Body Arm stretches, tricep stretches, self love and quad stretches.
The Thang
Three teams of two prepared for a Dora style workout where the Q picked a target number of reps for each team while the alternating 2nd member moseyed about 25 yards away and back with the coupon.
The exercises included:
100 curls with coupon while 2nd Pax would rifle carry their own coupon… 200 Triceps with coupon (modified down to 100!!!!!!) while 2nd Pax would rifle carry their own coupon…100 crossover staggered merkins while 2nd Pax would carry “of choice” their own coupon…200 Thrusters while 2nd Pax would carry “of choice” their own coupon… 300 bench presses while 2nd Pax would carry “of choice” their own coupon…. 200 Plank pull throughs while 2nd Pax would carry “of choice” their own coupon.
We concluded with COT, naming of FNG brought by @Woodstock … Bobby used to sell hearing aids so “What’s That? seemed and appropriate name since we weren’t sure how to spell Huh?
Thanks, as always, for the privilege of working out with my F3 Brothers!
