3 PAX fine-tunes physique for the summer…

3 PAX fine-tunes physique for the summer…

Workout Date:



Papa Smurf


Cheezy Biscuit, Dabo, Papa Smurf

The Thang:

Conditions: Cool, mid 40’s, slight breeze

Flag planted, lights on, morning mosey by YHC. 0527 back at COP; lights approaching with Dabo behind the wheel and Cheezy Biscuit right behind him, just in time for the 1 minute warning.

1 Minute Warning



Merkins x 20 IC

SSS x 20 IC

TTT x 20 IC

Mt Climbers x 20 IC

Little Baby Arm Circles x 15 IC (forward)

Little Baby Arm Circles x 15 IC (reverse)

Tempo Squats x 20 IC

Overhead Claps x 20 IC

QIC leads PAX to picnic tables for next drill…

Incline Merkins x 20 IC

Step-Ups x 15 IC (right leg)

Step-Ups x 15 IC (left leg)

Dips x 20 IC

Decline Merkins x 20 IC

QIC leads PAX to # Baseball Field for “Spring Training” and friendly reminder of why we are out here.

Batter-Up calls out the “drill” for other players, as batter does lap around field while echoing “The mission of F3, the 5 Core Principles of F3 Workouts and F3 Credo.” After each player calls out the drill and repeats the F3 mission statement, F3 credo, and 5 core principals, time for rinse & repeat. The PAX made the team and understand why we set our alarms at those crazy hours.

Mosey to basket ball court.

Four drills at each corner of court:  Corner #1 BBSU x 20 IC. Carioca cross court. Corner #2 Mountain Climbers x 20 IC. Lunge distance of court to Corner #3 Tempo Squats x 20 IC. Carioca to Corner #4 Flutter Kicks x 20 IC.  Rinse & Repeat.

Mosey to Flag…


Pretzel x 15 IC (left elbow/right knee)

Pretzel x 15 IC (right elbow/left knee)

CDD x 20 OYO

Imperial Walkers x 20 IC

Hurricane Hoe Downs x 7/7/7  IC

Count-O-Rama 3 PAX


Prayer Request: Spoken/Unspoken



We increasingly desire to know God the more His Word makes its way into the “crevices of our character.” Scripture renews our minds and cleanses our hearts. Fifty-two nuggets of spiritual nourishment for your soul if you commit to memory a verse each week. Psalm 119: 11


Papa Smurf





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