YHC showed up a tad early to get the tunes started to create a nice Monday vibe at the Patriot. One by one the Pax strolled in, fist bumps were exchanged, weekend activities and sports teams were main topics of conversation, and some light stretching for some of our more season pax was needed before we started. Disclaimer was said, a loose reminder of the principles of F3 were announced, we did a count off and we were ready to get things going. Yank and I refused to do Side Straddle Hops to start the warm ups , so we modified… HERE WE GO!
CoP-
Arm circles
Abe Vigota
GG
R/L leg stretch
Runners stretch
Mosey the courthouse
Thang 1 – 4 corners
B.O.M.B.S.
Big Boys
Overhead Claps
Merkins
Bobby Hurleys
Squats
Use the 4 corners of the courthouse. count was 5-10-15-20 for each exercise
Thang 2 – Partner coupon lap.
P1-runs a lap around the courthouse
P2- carries the coupon
Once, P1 catches up with partner, they switch.
2 total laps
End in Mary
Announcements – Rucks and F3 runners
Intentions- F3 Dangle
Ended in sky Q’s Prayer
Thanks for letting me join you this morning. Until next time…
Patty
F3 Louisville 