Battleground Hard Launch

Battleground Hard Launch – 11/7 – 0530

QIC: crosswalk

PAX: (16) Trump, Kramer, Special K, Pony Express, Kung Fu Panda, Chicken Noodle, Atari, 8-Penny, Uglystik, Snap-On, Sooner, Tom Sawyer, Crepeface, Bone Spur, The Adjuster

Plant Flag

INTRO

The three F’s of F3 stand for Fitness, Fellowship and Faith. The co-founders of F3 are David Redding, “Dredd,” and Tim Whitmire, “OBT,” who launched their first workout on 1/1/11 in Charlotte, NC.

MISSION STATEMENT

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

CORE PRINCIPALS

F3 workouts …

•    Are free of charge

•    Are open to all men

•    Are held outdoors, rain or shine, heat or cold

•    Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

•    End with a Circle of Trust

Warm-a-Rama

20 Goofballs IC

20 Tuck Jumps OYO

20 Mountain Climbers IC

20 Star Jumps IC

The Thang

Mosey to American Flag

30/100s

There are 10 exercises on the board. Perform the first exercise at determined rep count. Once finished, run around far parking lot Island and back. Rinse and repeat until all exercises are complete.

100 SSH (4count)

30 Burpees

100 LBCs (4 count)

30 Box Jumps

100 Squats

30 Pull Ups (At Playground)

100 Flutter Kicks (4 count)

30 Merkins (4 count)

100 Imperial Runners (4 count)

30 Burpees

Extra Time – MARY

5 minute Plank Set??

Circle of Burpees??

Superman’s

American Hammers

Legs up/BBSU combo (

Crunchy Frogs

COT/Moleskin

Praises

Kung Fu Panda’s Family

Prayers

Stouffers’ family

Baby Back’s Family

Jenna’s Recovery

Welcome to Battleground

It was an honor to lead the Hard Launch

SYITG & BYOC

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SMACK TALK!

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