Classic F3

A brisk 55 degrees and clear skies. Hoodie weather for some, shorts weather for others. 13 PAX made the decision to get up early and join what felt like a classic F3.  Maybe it was Pedialyte’s return from a 3-year, injury-induced hiatus. Maybe it was 3 PAX posting for the 2nd or 3rd time.  Whatever it was, F3 is alive and well at Arrowhead.

DISCLAIMER

COP

A slightly longer than usual warmup:

• Motivator from 5
• Little baby arm circles IC x10 fwd/rev
• Seal claps IC x10
• Imperial walkers IC x10
• Hillbilly walkers IC x10
• Through the tunnel IC x10
• Willy Mays Hays (a slow bouncy in-cadence) x5
• Mountain man poopers IC x10
• Inchworms x5

Indian run the long way to the playground

THE THANG
We set up near the monkey bars. Partner up for a classic Jail Break Q.

P1 rinse and repeat in the four corners of the “jail” until P2 finished one of the exercises below:

P1: Using two parking spaces, lunge the perimeter. At the corners:

• Corner 1: 10 Squats
• Corner 2: 10 Freddie Mercuries (4ct)
• Corner 3: 10 Baryshnikov squats
• Corner 4: 10 Heels to Heaven

P2 would alternate:

• At the first swap: Octamerkins
• At the second swap: 10 Underdogs at the swing set

Most pairs made it through the Octamerkins and Underdogs twice.

Mosey back to the flag.

MARY

A musical Mary.

• Roxanne (The Police) [Since Pedialyte used to torture us with it]
  • Hold a plank for the entirety of the song and do a merkin every time the word, “Roxanne” is mentioned.
• Alphabet Aerobics (Blackalicious feat. Lateef the Truthspeaker & Cut Chemist)
  • On your six, write the alphabet with your legs as each letter is of focus during this rap.

CIRCLE OF TRUST
PRAYER
MOLESKIN

If Arrowhead’s AOQs were a biblical family:

Jake, the son of

Jester, the son of

Gutterball, the son of

Honeysuckle, the son of

Pedialyte, the son of

Rudy

ANNOUNCEMENTS
We encourage PAX to lead a Q. Variety makes it interesting. Find a seasoned PAX to help you the first time if you’d like. Reserve a Q by updating that date on the f3netn website under Calendar. Don’t have credentials yet, ask Jake. (What’s a PAX? It’s you, it’s me, basically anyone who exercises with us)