WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s

• Mosey to Lowe’s and circle up
• 20 Side Straddle Hops
• 10 Imperial Walkers
• 10 Hillbilly Walkers
• 10 Cherry Pickers

DORA – Partner Workout

• 100 Dips
• 200 Lunges
• 300 LBCs
• While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
• Switch partners and continue until all reps were completed.

Four Corners – 3 Rounds Around the Shopping Center

• Corner 1: 10 Merkins
• Corner 2: 15 Squats
• Corner 3: 20 Mountain Climbers
• Corner 4: 25 Flutter Kicks
• Rinse and repeat for 3 total rounds.

Mary & COT

• Wrapped up with some Mary.
• Circled up for COT.

Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: