June 13, 2018

A Focus on Form


AO: Bermuda Triangle “The Berm”

QIC: Snookie

Conditions: 73 and overcast


  • Welcome to F3! Fitness! Fellowship! Faith!
  • I am not a professional and am not being paid to lead this exercise.
  • You are participating at your own risk, and you are assuming the risk of injury.
  • You are responsible for your own well-being; you could get injured.
  • You are 18 or older, here voluntarily, and you are not paying to be here.
  • Know your limits and do the best you can.
  • Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
  • Any FNGs? (Assign someone to stay with FNGs)


  • Side Straddle Hops IC x 20
  • Windmills IC x 15
  • Baby Arm Circles IC
    • Forward x 10
    • Reverse x 10
  • Handsy’s stretch
  • Mosey around building


Focus on maintaining good form

Don’t modify, take breaks if needed

Once finished with an exercise, do burpees till all in

  • Round 1
    • 50 merkins
    • Mosey around building
  • Round 2
    • 50 squats
    • 40 merkins
    • Mosey around building
  • Round 3
    • 50 big boy sit ups
    • 40 squats
    • 30 merkins
    • Mosey around building
  • Round 4
    • 40 big boy sit ups
    • 30 squats
    • 20 merkins
    • Mosey to pull up bars

AMRAP pull ups; once finished plank till all in; rinse and repeat 3 times


  • Dealer’s choice
    • Notasport: Spidermans
    • Speaker: Freddie Mercury’s
    • Chapter 13: American Hammers
    • Lil Nicky: Gas Pumps
    • Beauty Shop: Box Cutters
    • Snookie: Flutter Kicks

COUNT-OFF & NAME-O-RAMA: 6 Pax: Beauty Shop, Chapter 13, Lil Nicky, Notasport, Snookie, Speaker


Life is hard and sometimes it’s easier to be passive. Jude encourages us to fight for good things, especially our faith. Don’t be passive, get out there and fight.


Not a lot of mumble chatter as the PAX were busy counting reps. Having to do burpees after instead of the usual planking or holding Al Gore was not very fun. After all the merkins and burpees, the PAX were not happy with Notasport’s selection to start off Mary.


Grow Ruck in September

Shoestring Q School next Wednesday