July 30, 2018

The Cardio, Muscle Group, Core 450

THE SCENE:   An overcast muggy morning.

F3 WELCOME & DISCLAIMER:  Disclaimer provided.


Side Straddle Hops x 20
Imperial Walkers x 20
Arm Circles x 20; forward and reverse
Stretch shoulders and legs

Mosey to the tennis courts
Mosey around tennis courts x 2
Calf raises x 75 (standard, toes inward, toes outward)
Mosey backwards around tennis courts x 2
Lunges x 25; Flutter Kicks x 25
Mosey side step around tennis courts x 1
Squats x 25; Shoulder Taps x 25
Mosey around tennis courts x 1
Monkey Humper’s x 25; Crunches x 25
Mosey around tennis courts x 1
Merkins x 25; Reverse Crunch x 25
Mosey around tennis courts x 1
Carolina Dry Docks x 25; Ankle touches x 25
Mosey around tennis courts x 1
Derkins x 25; American Hammers x 25
Mosey around tennis courts x 1
Irkins x 25; Pickle Pounders x 25

Dealers choice of core exercises

3 PAX (0 FNG):  Tree Hugger, Short Timer, Soulja Boy


Recited F3’s Mission:  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.  QIC shared F3’s four quadrants of preparedness for life:

Q1:  Get right:  the pursuit of proper alignment
Q2:  Live right:  the dedication of purposefulness
Q3:  Lead right: the practice of virtuous leadership
Q4:  Leave right:  the construction of legacy

Becoming a high impact man “HIM” means the following:  gradually but consistently accelerating his fitness level to prepare for the unexpected.

The body is made to be used; let it lie fallow and it will not produce a good crop.  But if it is well plowed and carefully attended, the result is a bounty of preparedness.