Throwback Day One – Baby Come Back
Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.
FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline
- Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
- Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
- Two Rock Shakur: Colt 45s and Tricep Extensions
- Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
- Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
- Two Rock Shakur repeat
Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer
2nd F at Starbucks!
