YHC was an FNG not long ago. YHC can’t thank Doi enough for introducing F3. It feels like watching nice guy Olympics every time he attends a workout.
YHC also want to thank Dean and ito for the encouragement and support. The day’s workout theme was balance and agility. We tried combination exercises wherever possible.

Warmup:
SSH x 10
SS squat Hop x 10
Imperial Walker x20
Merkin Side Plank x20 (Pax starts out a normal merkin, at the top of the merkin move to a side plank)
Skinny Arm circles (normal arm circles + PAX are encouraged to do them on a low lunge with both feet in one axis or close to one axis to introduce lateral instability)
Copperhead Backward Lunge (PAX stretch one leg at a time back into low lunge, slowly move from low lunge to high knee) x 20
Ham Stretch to 10 Count each leg
Quad Stretch 10 Count each leg

We moseyed over to the Hockey Rink.
The Thang
Doracides 1-2-3
2 PAX work together to reach cumulative exercise goals of 100, 200 and 300 reps. 1 PAX member will execute as many reps of following while PAX 2 does suicides across the rink.

100 Merkins
200 Rocky Balboas
300 Body weight squats

PAX did a quick work of this.

We moseyed back to the parking lot for a bit of Mary.

Ito did the honor of leading the PAX to Flutter kicks, Box cutter, Lot of stretching and some Yoga.