July 21st Beatdown
Good morning to you HIM
This was done on a whim
I am no pro
As most of you already know
You are here at F3
Because you want to be
If you can’t do any particular move
Just keep up with your own groove
You can not sue
So don’t even try to
We have to get going before Wooly has to Poo
Warmup
Side straddle hops
Cherry pickers
Windmill
Chairman lap
Rope climb
American hammers
Chairman lap
Flutter kicks
Big boys
Chairman lap
3rdF
Thinking By Walter D. Wintle
If you think you are beaten, you are
If you think you dare not, you don’t,
If you like to win, but you think you can’t
It is almost certain you won’t.
If you think you’ll lose, you’re lost
For out of the world we find.
Success begins with a fellow’s will
It’s all in the state of mind.
If you think you are outclassed, you are
You’ve got to think high to rise,
You’ve got to be sure of yourself before
You can ever win a prize.
Life’s battles don’t always go
To the stronger or faster man,
But soon or late the man who wins
Is the man WHO THINKS HE CAN!
Chairman lap
Open the door
Sherlock shuffle
Chairman lap
Caterpillar crawl ups
Bolt 45s
Dice game
The Dead Cockroach Feb 3rd
F3 is the place to be, for both you and me. Nobody here forces you to do what you do. We are here to help, not only when you yelp but also in our daily lives, for those things you can’t tell your wives. It’s time to get this show on the road, before our energy gets forever slowed.
Warm up
25 Cherrypickers, 25 Side straddle hops, 25 windmills
Mosey to ACE parking lot to do 25 merkins, 25 big boys, carry weights while others planked or bear crawled behind you, 25 jump squats, wall sit for 2 minutes, dead cockroach for 2 minutes, mosey to CHOP for Circle Burp and ended with 25 (3 count) flutterkicks.
Gritmill
Welcome to you all, we’re here to have a ball. This place is great, no matter your fate. Do what you can, but adapt your own plan if you need to. We don’t want you to turn blue, and surely you can’t sue. This is a place for HIM, not for the W-O-MEN. You are here on your own, well not really because you’re never alone. Let’s get this warmup started because I’m sure someone has already farted.
Warm up – Side Straddle hop (25), Lunges down parking lot and back, Rocking night club (25) , Cherry pickers (25)
Mosey to Calvary church to play 7 Diamonds
Round 1 – 7 Burpees at all four corners (mosey on long side and bear crawl short side between cones every time)
Round 2 – 14 (4) count flutter kicks at all four corners
Round 3 – 21 merkins at all four corners
3rd F – The people we surround ourselves with either raise or lower our standards. They either help us to become the best version of ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help make them great. We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.
Round 4 – 28 squats at all four corners
Round 5 – 21 crunches at all four corners
Round 6 – Lunge to end of parking lot then jailbreak to side and lunge back up to beginning.