AO: Smart Park
Date: 1/1/21
Time: 0700
Q: Kirby (VQ)
Pax: KiddieP, Ditka, Packer, Swobbles, Tails, Armstrong, Meatball, Flipper, newly named Pax “Creeper”
Kirby – “Today is the tenth anniversary of F3. When the first F3 workout happened I was three months old!”
Warmup lap around the parking lot
Merkin/American Pushups
Wide-Arm Pushups
Diamond Pushups
Inclined Pushups
One lap around the parking lot
High knees, in cadence (20)
Flutter Kick, in cadence (21)
The Little Baby Crunch (20)
One lap around the parking lot
Side-Straddle Hop / jacks (21)
Squats (20)
Mountain Climber (21)
One lap around the parking lot
Monkey Shockers:
Diamond push ups (20) on your own
High knees (21) In cadence
Side straddle hops (20) in cadence
Block Party
Block press (21)
Block squat (20)
Blockee (burpee with block)(21)
One lap around the parking lot
Count-o-rama (count off)
Circle of trust
Prayer
Name-o-rama
Picture
F3 Dayton 