SSH: 3-count to 20
Imperial Walkers: 3-count to 10
Abe Vigodas: 3-count to 10
Arm Circles (Forward): 3-count to 10
Arm Cirlces (Backward): 3-count to 10
King of the 40-Yard Dash (With Football Pump-Up Playlist Rocking)
A nice quick mosey to the 40-yard dash area of the park. PAX were told to partner up with someone of similar abilities. The partners then raced the 40. Whoever lost was out; if you won, you kept on going until you were beaten. While the PAX were waiting for their turn, there were exercises to keep them moving (Merkins, SSH, Squats). Once we crowned a champion of the 40 (for that type of race) we took a mosey and returned to the 40 to do another style race. Here is the list of different races: Bear Crawl 40, Side Shuffle 40, Backpedal 40, and Sprint 40.
To keep with the football theme, there were 4 cones set up in the lot. PAX ran to the first cone, side shuffled to the second cone, backpedaled to the third cone, and turned and sprinted to the final cone. Once completed, there was an exercise waiting for us. We did this rinse-&-repeat style until Mary. Here is the list of exercises after each round: Coupon Chest Presses (30), Skull Crushers (30), Merkins (30), Blockees (20), Goblet Squats (30).
American Hammers: 3-count to 20
Flutter Kicks: 3-count to 10
Scissor Kicks: 3-count to 30
Laying Hip Thrusts: 20
Hold Plank til 6:00am!!!
The COT was focused on family. I was fortunate enough to have to large Italian families (in numbers and in size). However, as we got older, we started our own lives that kinda pushed us away from each other. My cousins, Jellystone, Ron Swanson, and Dr. Fauci were the ones who brought me to F3 and I cannot be thankful enough to them for that. Because of them, I have a bunch of new brothers that I get to see when I want. On the other hand, I want to thank F3 for giving me the reason to hang out with my cousins more; the cousins that I have always appreciated in my life and looked up to. Because of F3, we have talked almost every day…and sent and received harassing texts like “Where’s your HC’s” or “Have fun in fartsack prison” or “Great push today”. So, in closing, I want to emphasize the importance of family; not just the one you are born into, but also the ones who you pick up along the way!!!