WARM UP
Run 1 lap around the track
10 imperial walkers
10 hillbillies
10 arm circles
10 overhead press
10 slow squats
MAIN EVENT
The Pax counted off into two teams. Then YHC broke out the official F3 card deck. It was time to play the card classic: war (or at least a modified version of war). Here's how it worked:
One Pax from each team ran to the deck (which was placed between the two teams), grabbed the top card, and then led the opposing team through the reps and exercise indicated on the card. If one team finished its exercises before the other, it completed side shuffle hops until the second team finished its reps.
The workout concluded with 5 minutes of stretching: hamstrings, hip flexors, calves, and deltoids/triceps.
COT
YHC's first ever workout took place on a wet and rainy Monday at the Eagle, similar to today. Part of what grabbed me about F3 was seeing other guys who would workout at zero dark thirty on a rainy miserable morning. I hadn't known other people who would do that since my college rowing team. So I immediately knew on my first morning that I had found my people. Therefore, I encourage guys to show up on wet and rainy mornings because you never know who you could encourage to join our community.
In partnership with F3 Suncoast (Sarasota) and F3 Island Coast (Fort Myers), we are trying to raise funds to support Hurricane Ian victims by donating money to the Harry Chapin Food Bank and Feeding Tampa Bay. Our goal is to have 100 Churham Pax donate to one of these food banks before the end of October. After you donate, please note your participation in the #ian_recovery channel so we can track our progress toward our 100 Pax goal.
https://harrychapinfoodbank.org/