Cinderella or Rindercella

Preamble:

Warm-O-Rama:

Fireman’s carry cinder to city center while we see if the PAX can successfully answer a pop quiz.

Some group’s call out the 5 requirements of an F3 workout at every beatdown.

Today, Our failed attempts may reward us with some burpees this AM.

What are the 5 requirements of an F3 workout at every beatdown?

For the record, F3 workouts:

• Are free of charge
• Are open to all men
• Are held outdoors, rain or shine, heat or cold
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• End with a Circle of Trust

Warm Up -

(No burpees thanks to our abilities to name the 5 requirements of a F3 workout)

SSH, HillBilly, slow squats, slow merkins

The Thang:

Starting in front of amphitheater stage

• 50 Shoulder presses w/concrete block
• Run up to bottom of stairs and back to stage
• 50 Curls w/concrete block
• Run down and back to gstage
• 50 Rows w/concrete block
• Run down and back to stage
• 50 Gobblet squats w/concrete block
• Run down and back to stage

We moved to the top of the amphitheater while carrying our cinders.

For next group of exercises, we will climb stairs and Bear crawl around fountain in between each

• 25 - Toe touches w/concrete block
• 25 - Squat with one foot on the block
• 25 - Squat with other foot on the block
• 25 - Alternating step back lunges
• 25 - Alternating single leg dead lifts - make sure hips are moving throughout exercise

Modified Mary

Starting again in front of the amphitheater stage

Partner up

Partner 1 - farmer/fireman’s carry with block(s)

Partner 2 - Core

• Heels to Heaven
• Flutters
• Freddie Molasses
• American Hammer

COT:

Naked-Man Moleskin: