It was good…or bad…I’m still unsure. But it was a blast!
I was a little slow with cadence and not totally clear on exercise instructions. But that is to be expected leading a group of dedicated men for the first time. Truth be told I was nervous!
One of many things I’ve learned from F3: Getting better is the only option.
It’s humbling being around a group of men that work hard to better themselves and others every day. Your dedication keeps me working hard.
Thank You F3 La Familia!
Shout-out to Glenn Ross & Busch for introducing me to F3!
Q: Fridge (yours truly)
PAX: Abacus, Duplo, Geppetto, Busch, Left Eye, Fergie, Grinder, Snowman, Diablo, Big Bird, Cow Bell, Sump Pump, Old Bay, Tureen, Glenn Ross, PED, Mamma’s Boy, Red Bull (FNG, 2.0), The GOAT (FNG, 2.0)
Warm Up:
(15) Side Straddle Hops
(15) Grass grabbers
Downward dog
Right foot over left
Right arm reach for sky
Left foot over right
Left arm reach for the sky
W/O
Four stations around the new walking path (repeat each exercise until the group behind relieves you):
Station 1 Coupons:
Lap 1: Lap 2:
(25) 3-Step Curls (30) Curls
(25) Coupon Press (10) Plank merkins
(25) Squats (25) Squats
Station 2 Hill:
Bear Crawl up hill
(10) Merkins
Go down the hill
(20) Air shoulder press
Station 3: Abs
(25) American Hammers
(10) Big boy sit-ups
(25) LBC’S
Station 4: Playground
(5) Pull-ups
(10) Merkins
(15) Squats
We made it around twice.
Counted off PAX & NOR (named 2 FNG’s that are 2.0’s)
Announcements
Intentions
Prayer
Done!
Thanks to everyone that came out for my VQ! Next time will be better
F3 Louisville 