Zach Hayes – F3 First State http://f3firststate.com Fitness. Fellowship. Faith. Thu, 09 Jan 2020 12:08:32 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.8 http://f3firststate.com/wp-content/uploads/2017/06/cropped-f3_logo_small-32x32.png Zach Hayes – F3 First State http://f3firststate.com 32 32 215522161 Record numbers for a short jog around the block http://f3firststate.com/2020/01/09/record-numbers-for-a-short-jog-around-the-block/?utm_source=rss&utm_medium=rss&utm_campaign=record-numbers-for-a-short-jog-around-the-block http://f3firststate.com/2020/01/09/record-numbers-for-a-short-jog-around-the-block/#respond Thu, 09 Jan 2020 12:08:27 +0000 http://f3firststate.com/?p=397611 Record numbers for a short jog around the block Read More »

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https://youtu.be/Qw3gp30gllw

Warm Up-

20 each IC

SSH

Cherry Pickers

Have a lot to get in a short period of time…

The Thang:

Mosey to HR Block where we completed a Toy Solider set 60,40,20

Mosey to Food Lion bear craw from first light pole to second for 20 hand-release merkins. Lt. Dan to 3rd light pole for 50 double count flutter kicks.

Take a right out of Food Lion and Mosey down to Morris Av and back up to the car wash.

Break for 3rd F.

Wall sit while each PAX completes 10 V-ups.

Mosey back to CHOP.

Name-O-Rame

COT

]]> http://f3firststate.com/2020/01/09/record-numbers-for-a-short-jog-around-the-block/feed/ 0 397611 CHOP 12-17-19 http://f3firststate.com/2019/12/17/chop-12-17-19/?utm_source=rss&utm_medium=rss&utm_campaign=chop-12-17-19 http://f3firststate.com/2019/12/17/chop-12-17-19/#respond Tue, 17 Dec 2019 23:54:59 +0000 http://f3firststate.com/?p=397434 CHOP 12-17-19 Read More »

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https://youtu.be/4gOf6RvqrsE

Warm-O-Rama

  • 5 Burpees OYO
  • 20 Side Straddle Hop IC
  • 20 Windmills IC
  • 20 Cherry Pickers IC

The Thang

  • Mosey to the main entrance of HOB
  • Complete in descending order from 11- each of the following: Dips, Squats, Merkins, and Big Boys. After each set mosey around the middle circle of the parking lot. 10, 9, 8, 7… you get the idea.
  • Mosey back to CHOP

F3 message: Qualifying the Called.

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