Disclaimer
Mr Kotter
Soft Cell (FNG (R) – Welcome!)
Jitterbug(R)
Jumpseat
Latex
Buzzsaw
Number2(R)
Wapner
SweeTART
Deep Dish (QIC)
Work through the five core principles during the morning.
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Mosey around the circle (Give me one core principle)
SSH
Grass grabbers
Plank right over left left over right
SSH
Mosey to bridge (Give me one core principle)
20 copperhead squats
Bernie up, run down
40 lunges (20 each leg)
Bernie up. Plank / big boys for 6
Mosey to fountain (Give me one core principle)
40 Step ups (20 each leg)
20 dips
20 Zebra butt kicks
20 dips
10 bobby hurleys
Mosey to second bridge (Give me one core principle)
20 copperhead squats
Bernie up, run down
40 lunges (20 each leg)
Bernie up. Plank / big boys for 6
Mosey to fountain (Give me one core principle)
40 Step ups (20 each leg)
20 dips
20 Zebra butt kicks
20 dips
10 bobby hurleys
Mosey to bridge
20 copperhead squats
Bernie up, run down
40 lunges (20 each leg)
Bernie up. Plank / big boys for 6
F3 Louisville 