YHC celebrated my 7th anniversary of F3.  In 2015, I  chatted with an old friend at our daughter’s soccer game.  We used to run together and I wanted to re-start the running group.  He mentioned this new thing he was doing – F3.  Sounded crazy, meeting a group of guys at 5:30 AM to do what exactly?  I decided to give it a go, I showed up the next day (Monday) at Kenan (then Fetzer) and loved it.  I went three times that week and have been doing F3 ever since.  It’s an amazing group, I have made some good friends and done things I never expected that I would do (Blue Ridge relay, spartans, marathon).

Warm Up

SSH x 25
Little Baby Arm Circles x 10
Willie Mays Hayes x 10
Harvester x 10
Good morning x 10
Imperial Walker x 15
Slow Merkin x 10

The Thang

Fellowship jog through the stadium, onto the field and meet in the end zone.

7/11s

• 7/11 from goal line to the 30 yard line and back
  Burpees and jump squats at either end (1 burpee, 10 jump squats)
• Increase the burpees and decrease the jump squats by one each time until the end (10 burpees, 1 jump squat)
• At the 15 yard line, 7 LBCs. Only on the flip side.

Escalators

Start at the 50 yard line, lunge walk 10 yards after exercises are complete and progress to the end zone
50 yard line – 10 wide grip merkins
40 yard line – 10 wide grip merkins, 20 bobby hurleys (sorry Carolina fans, just needed some cardio)
30 yard line – 10 wide grip merkins, 20 bobby hurleys, 30 WWII
20 yard line – 10 wide grip merkins, 20 bobby hurleys, 30 WWII, 40 monkey humpers
10 yard line – 10 wide grip merkins, 20 bobby hurleys, 30 WWII, 40 monkey humpers, 50 squats

Catch Me if You Can

Partner Up

• Partner 1 runs around the field backwards
• Partner 2 does 5 burpees and then forward runs to catch partner 1
• Both partners do 5 squats and partner 1 runs backwards while partner 2 does 5 burpees
• 1 lap around the field.  And then 1 more

Mary

Russian Hammer x 20
Freddy Mercury x 20
Flutter kicks x 20
Ski abs x 20