The F3 Story

Warmups – with some laughs (Loved Retread’s new workout pants!  Greatest Comment: “If I had a butt like that I’d ware spandex warmup pants also”.   Publix

• Side Straddle Hop – 20IC
• Imperial Storm Trooper – 20IC
• Squats – 20IC
• Alternating Toe Touch – 20IC

Plant – Fitness

• Hi/Lo Planks – Q Count
• WWII Sit Ups – 20IC
• Merkins – 20IC
• Dying Cockroach – 20IC
• Superman – 20IC
• LBC – 20IC
• Partner Decline Merkin – 15IC
• Rosalita  – 20IC
• Partner Incline Merkin – 15IC
• Dollie – 20IC
• Partner Dips – 20IC
• Dips – 15IC
• Freddie Mercury – 20IC
• Mosey to St. Lukes Court Yard

Grow – Fitness

• Pullups – 10 OYO
• Step up – 20IC
• High Knees – 20IC
• Mogil Jumps – 20IC
• Jump Rope Q count
• Lunges – 20IC
• Mosey to the Blocks

Serve (In a Circle) – Fitness

• Overhead press
• Pass the blocks (clockwise)
• Curls
• Pass the blocks (counter clockwise)
• Squats
• Pass the blocks (counter clockwise)
• Barbell Swing
• Pass the blocks (clockwise)
• Tricep Press
• Pass the blocks (counter clockwise)
• Bench Press
• Pass the blocks (counter clockwise
• Mosey to AO

Fellowship & Faith 

• Wall Chair with some laughes (“Root’s Wet Dream” – From fantasy to nightmare)
  • Shoulder Press – 20IC
  • Muhammad Ali – 209 IC
  • Pretzel Sit ups – 10IC each leg

COT

A Great  Tombstone: He grew in wisdom and stature and in favor with God and men.  Luke 2:52