The Dawg House (Scott HS)
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Date/Time
Date(s) - 10/17/2019
5:30 am - 6:15 am
The Q:
Modell
Location
Scott High School
Categories
Bootcamp Style Workout. Park in the parking lot behind the school.
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Do You Hear The Music?
10/17/2019
Q: Chanel
PAX: Dauber, Mcenroe, Pacer, Rocco, Tupac, Dr. Nick, Old McDonald
Recited Core Principals and F3 Mission Statment
Warmed up with 21 Side Straddle Hops
Ran a lap around the school.
We did a beat down that started with a group of volleyball girls and was brought to F3 by Thai Guy.
Each song that was played we did an exercise as a certain word is repeated.
Songs:
Thunderstruck- Everytime you hear Thunder do a burpee. All other times do Squats
I Love the Way you Lie- LBC’s when Rhianna sings. Hold LBC when Eminem sings
Flower- Merkins- Bring Sally down and hold until bring Sally up.
Roxanne- Big Boy Sit Up when he says Roxanne. Hold the Big Boy Sit Up when he says put on the red light until he says Roxanne again.
Best of You- Everytime you hear best, do a half burpee. Everytime you hear you do a full burpee.
I Get Knocked Down- Chop it until you hear I get knocked down then hit it.
I Get Around- Squat every time you hear round or around. Hold a squat during rest of song
Song #2- Plank Jack every time he says woo hoo. Plank in between.
I Spin You Right Round- Guantanomos
We made it through the whole workout. We then did Count-O-Rama and Name-O-Rama. Pacer was the six. We concluded with announcements and prayer intentions.
Mission Statement:
F3
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve these groups to invigorate male community leadership.
Core principles:
free of charge
open to all men
held outdoors, rain or shine, hot or cold
led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
This is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or anyones fitness levels. It is each person’s responsibility to be safe and modify exercises as needed.