Fun in the snow


When: 01/06/2024


Number of Pax: 9

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Rossy

The BackBlast:

Weather: Snow! Overcast, 30 degrees

Warmup: Fellowship lap around the field, motivators (6), Breakdancers, Straight legs, Neck rolls, Windmills, Daisy pickers, Old man stretch, Rossy stretch

Workout: 7 of Diamonds, the first round, do 7 reps of burpees at each of the 4 corners with a mosey for the short sides and backwards run for the longer sides, each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count Turkish getups at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 Apollo Ohnos at each of the 4 corners. Back Down:  21 flutter kicks at each of the 4 corners,  14 big boy situps at each of the 4 corners, 7 walkouts at each of the 4 corners. Head to benches: one minute step-ups for each leg; wall sit for 90 seconds

COT: establish your F3 goal now in January. Hitting 100, 150, 200, etc doesn’t happen by accident. Establish the goal you want to hit now and work towards it throughout the year

Announcements: 2F dinner on 1/17, bookclub on 1/23, 2nd F lunch on 1/31, F3 Open on Feb 11 (Super bowl sunday) – Cutter to post about teams in Slack soon


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