The Big Bang

This day will forever be known in F3 history. The launch of 3 cities is a huge undertaking, and we of F3 North Augusta are proud to be a part of it. Let’s not stop here. Let’s truly make an F3 Nation! 36 post for an epic day of sweat and fun.

Conditions- perfect! (Except it wasn’t raining!)

The Thang-
Fast Mosey around the back of the ball fields and down to the big center field. Circle up for C.O.P.
All exercises I.C.
25- SSH’s
25- Imperial Walkers
20- L.B. Arm Circles (each way)
20- High Knees
15- Squats
10- Merkins
25- Flutter Kicks
20- Mountain Climbers
20- LBC’s
10- Merkins
15- Freddy Mercury’s

Line-up shoulder to shoulder at the cones on one side of the field.
Bear Crawl OYO across the field to the other cones (25 yds) and Bear Crawl back. Plank until the Six arrives.
Now Crab Walk OYO across the field to the other cones (25 yds) and Crab Walk back. Plank until the Six arrives.

Plank-O-Rama for 4 minutes.

Mosey up to the picnic area. Everyone find a piece of bench to call your own.
Bench Work-
10- Step ups (each leg)
10- Incline Merkins I.C.
10- Dips I.C.
10- Step ups (each leg)
10- Decline Merkins I.C.
10- Dips I.C.
Now for some Sidewalk Work.
Find a line in the sidewalk and stand to the right of it. For 30 seconds Ski Hop from side to side over the line. After 30 seconds, drop to your six.
20- LBC’s I.C.
Rinse and Repeato.

Mosey back to the center field and line up at the cones for Field Work.
10- Lunges (each leg)
Run to the next cones
5- Burpees
Run to the next cones
10- Squats
Run to the next cones
5- Burpees
Run back to the start
AMRAP for 5 minutes

Reset to the start after 5 minutes is up.
10- Big Boy Sit Ups
Run to the next cones
15- Flutter Kicks
Run to the next cones
10- Homer to Marge
Run to the next cones
10- LBC’s
Run back to the first cones
AMRAP for 5 minutes

Reset to the start after 5 minutes
Straight Suicides on the cones (set 10 yds apart) for 5 minutes.

Slow mosey up to the area that YHC planted the Shovel Flag for safe keeping until Presentation Time. Very nice presentation by Pale Rider of the official F3 Augusta Shovel Flag to the 7 FNG’s and several existing Pax. Hold that thing with honor, gentlemen. You’ll earn it!

Follow the Shovel Flag (being carried by FNG GoDaddy) back towards the gathering spot. Circle up in the area between the ball fields for C.O.T.

Count O Rama
Name O Rama
B.O.M. led by YHC

Moleskin-
Great attendance to the launch of F3 Augusta by both F3 Nation and the local Pax. This AO has lots of potential. I hope the groups coming down in the following weeks have as much fun as we did. Good luck to the FNG’s and their new endeavor of getting better. Enjoy it, guys. There’s a reason we share F3, and that’s because of its greatness. Stick with, get better, and become a H.I.M.