7 of Boone’s Creek most dedicated men arrived to a gusty, cold #arrowhead, not knowing what was in store for them, but committed to the project of continual improvement of their physical fitness.
DISCLAIMER
PRAYER
COP
A lumbar radiculopathy friendly warm up of extension biased movements including: inch worms with up-dogs (what’s up dog?…), Side straddle hops, standing knees to chest, sticky butt kickers, calf stretches, mountain man poopers.
THE THANG
3-way lunges (fwd, side, bkwd) 3 per leg
Jog to the top of the lower hill
10 burpees…
Rinse and repeat in a descending ladder of burpees until reaching 1 burpees
Next was a superset of 30 tricep dips on the benches and 30 coupon curls. Then 20. Then 10.
Mosey back to launch point for more spinal stabilization, Mary exercises
MARY
Birddogs x 10/side
CIRCLE OF TRUST
PRAYER
MOLESKIN
Don’t take your health for granted. Injury and illness will challenge you, but the support of F3 nation will get you through the hardships. I encourage you men to remember the Fellowship component of F3.
ANNOUNCEMENTS
The calendar for December is wide open. We’d love to welcome visitors from the surrounding #NETN AOs to share their creativity in designing a Q.
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