F3 – Brier Creek Community Center – Wednesday, May 18, 2016
Run the path around the sports fields.
- Stop to do Merkins, plank jacks, nipplers
Circle up for warm-up exercises on the basketball court
- Side shuttle hop, Good mornings, Sumo Squats, Windmills, Sir Fozio Arm Circles, Imperial Walkers, Merkins
- Run to the upper parking lot
First Event: Break into two teams. Relay Race – with buckets of rocks.
- First guy carries the buckets to the first cone, drops the buckets, does five Merkins, runs back to the starting line. Second guy runs to the first cone, picks up the buckets, runs to the second cone, drops the buckets, does five Merkins, runs back to the starting line. Continue to everyone has carried the buckets to the last cone.
- Repeat – Run, empty handed, to the last cone, pick up the buckets, drop them off at the cone, run back.
Second Event: Run to the steps. Traveling Sevens.
- Run down the steps, do six Merkins, run to the next steps, bear crawl up the steps, do one star jump. As you run, weave through the columns, and run down the steps.
Third Event: Balls to the wall – Partner does Merkins.
- Team 1 does balls to the wall. Team 2 does 25 Merkins — Flapjack
- Team 1 does balls to the wall. Team 2 does 20 Merkins — Flapjack
- Team 1 does balls to the wall. Team 2 does 15 Merkins — Flapjack
Fourth Event: Relay race … around the parking lot.
- Position guys on each corner of the big loop.
- First guys runs, with two buckets to the corner. Hands off the buckets to the 2nd guy. He runs to the next corner, hand off the buckets … continue to a full lap is completed.
- Repeat
Fifth Event: Run to the pavilion – Step-Ups, Dips, Dirkens (with feet on the table top)
Mary — Poke the hole – 15x and American Hammer – 30x
Announcements
- Ruck on Friday night at the Falls Lake Dam – contact Kanye with any questions.
- F3 workout with 2.0’s — Fred Fletcher Park off Glenwood Avenue – 9:30am
Prayer Requests
- Watson’s brother-in-law — dealing with heart trouble
- Three Door’s Down’s Uncle Pete – cancer treatments
- Ventura’s sister, Joanne — cancer treatments
Closing Prayer
- Three Doors Down led the closing prayer.
