Rusty’s F3 Exercise Dictionary

Preamble:

No coupons today, just gloves.  I scanned the F3 exercise database to bring it back to our roots.  Expect some nostalgia gentlemen!

Warm-O-Rama:

Hillbilly x 12

Weed Picker x 12

Windmill (Abe Vagoda style) x 11

Imperial Walker x 12

Toy Solider x 12

The Thang:

Mosey to the pull-up bar.

Morning Call: All PAX in a line, first member does 5 pull-ups while the rest will do 5 merkins to the same count.  We go down the line for everyone to do a pull-up set (total of 25 merkins).

Mosey to the lacrosse field(s) by the parking lot.

Double Quarter Pounder:

• 5 Burpees from the starting point (goal line)
• Sprint to the first cone (25 yards), do 25 merkins
• Back peddle to the goal line
• Sprint to the second cone (50 yards), do 50 squats
• Back peddle to the goal line
• Sprint to the third cone (75 yards), do 75 mountain climbers
• Back peddle to the goal line
• Sprint to the fourth cone (100 yards), do 100 (SSH) side strattle hop
• Back peddle to the goal line
• Rinse and repeat

Mosey to the parking lot.

Hot Apple Turnover: 4 cones lined in the parking lot.  3 parking spaces between each cone.

• Bear Crawl to the first cone
• Crab Walk to the second cone
• Bear Crawl to the third cone
• Crab Walk to the fourth cone
• Crawl Bear back to the beginning

Mosey back to the pull-up bar.

Morning Call: All PAX in a line, first member does 5 pull-ups while the rest will do 5 merkins to the same count.  We go down the line for everyone to do a pull-up set (total of 25 merkins).

Mosey back to the flag/parking lot where we started.

Captain Thor: 1 big boy sit-up/4 american hammers. Go up to 10 big boy sit-ups/40 american hammers.

COT:

Went a few minutes over to complete Captain Thor.  The PAX is spent.

Naked-Man Moleskin:

Good group this morning.  All went and enjoyed coffee together.