F3 NOLA (Okwata) – 12.30.21
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-A-Rama / Stretch-A-Rama
Motivators from 5.
Arm Circles Forwards – IC count for 10.
Arm Circles Backwards – IC count for 10.
Arm/shoulder stretches.
Shoulder Taps IC to 20.
Tempo Merkins IC to 10.
Tempo Squats IC to 10.
Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.
Thang 1
11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
10, 1, 1, 1
9, 1, 2, 1
8, 1, 3, 1
7, 1, 4, 1
6, 1, 5, 1
5, 1, 6, 1
4, 1, 7, 1
3, 1, 8, 1
2, 1, 9, 1
1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)
Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.
Thang 2
Head over to the Lakeside area
“Compass Derkins”
4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
Step-ups (R leg lead), 20 count. Up called out by Q.
Dips, 20 count. Down called out by Q.
Compass Derkins, 5 more.
Step-ups (L leg lead), 20 count. Up called out by Q.
Dips, 20 count. Down called out by Q.
Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.
Thang 3
“BurpMerk Inchworm”
All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.
MARY:
-Heel Touches IC to 30
-Various Plank positions
-Freddy Mercury’s IC to 20
-Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds
COUNT-O-RAMA XX PAX in attendance.
FNG’s???
NAME-O-RAMA
ANNOUNCEMENTS/PRAYER REQUESTS –
COT
Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
(End in prayer).
