Start Time: 04:30
End Time: 05:20
Weather: 50s with light mist
AO: Proving Grounds
Q: Counselor
PAX: Chew Toy, Dux, Shredder (FNG)
Warm-up:
Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills, 400m Mosie.
The Thang:
Core and Strength – 2 minute 10 rounds (Bear/Crawl 3 mins) with a 30 second break in between each exercise.
1. Lunges
2. Bear Crawl 30 yards and back
3. Merkins
4. Coupon Press on Back
5. Squats
6. Kettle Bell Swing with Coupon
7. Scissor Kicks
8. Plank Jacks
9. On Knee Curls with Coupon
10. Toe Smasher with Coupon
11. Crawl Bear
12. Burpees
CoR, NoR, announcements: recap of 2nd F event Cornhole tournament on 10/24, Naming of FNG (Shredder), closing in prayer.
F3 The Capital 