Date: 4/1/2021 at 5:30 pm
AO: North Park, Springboro
Conditions: 1C with a light breeze
PAX/Q: Ditka
Goal is to review the 5 core principles of F3 during the beatdown. -Free
-Open to all men
-Held outdoors
-Peer led
-Ends with Circle of Trust
Attendees had difficulty focusing and remembering all 5. Extra Merkins were issued to help overcome the issue.
The Thang:
1 mile run
Burpees-20
Core exercises:
-LBC x 20, plank for 1 min
-Flutter kick x 20, plank for 1 min
-Leg raises x 20, plank for 1 min
-American Hammer x 20, plank for 1 min
-Cannon ball x 20, plank for 1 min
-Merkins x 20
-Decline Merkins x 20
-Catalina Wine mixer x 20
-Shoulder taps x 20
-Squats x 20
-Step ups x 20
-Lunges x 20
COT
Photo
Video
F3 Dayton 