F3 has recently been on the front page of the NY Times! I’ve seen several back-and-forth comments on Twitter between F3 supporters and those who think of us as some kind of weirdo cult. The F3 supporters have explained why we do F3. I thought I would add my own thoughts, which I have not seen previously expressed.
We practice essential life skills. Skills you never know when you’ll need, and therefore, must be ready to carry out at any time. Suppose for example, Russian army recruiters are trying to draft you into the Russian Army. You can successfully evade them if you can execute a Jacob’s ladder. Or, you can lose them by climbing over and under railings on sidewalks. Throw in a little Karioke and you’ll be free from those pesky Ruskies. Today at Heartbreak, we practiced these essential life skills.
Mosey forward, Karioke left, Mosey backwards, Karioke right back to start
Disclaimer
Warmup: in cadence
20 SSHs
10 Shoulder slap Merkins
15 Knee-ups
Stretch
Mosey to Heartbreak Hill
Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
Mosey to one side of the Railings on the sidewalk
11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise, climb over one railing and then under the second railing to reach the other side.
Mosey to outdoor basketball Court
4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:
5 Burpees
10 Lunges
15 IWs
20 Merkins
25 Plank Jacks
30 Squats
Mosey to benches in front of Quioccasin;
10 Dips
10 Bulgarian Split Squats right leg
10 Bulgarian Split Squats left leg
3x in cadence with some Derkins thrown in between the 3rd Dips and Bulgarians
Mosey to shovel flag for
20 Heels to Heaven in cadence
60-count 6-inch leg lift
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Takeout by YHC
