A little over two months ago I started going to F3 Eastern Sierra, if you don’t know what F3 is check out f3nation.com, its a peer led Men’s workout program that also builds community. We meet Tuesdays at 5:30 am at the Bishop City Park in the parking lot between fields one and two, rain or shine. I’m in rotation to lead this week so I’m putting my plan here in case someone ever wants a work out to do at the Bishop City Park.
4/30/24
3ish mile run with some other exercises.
5 Core Principles of F3
1. Always Outdoors
2. Always Free
3. Open to All Men
4. Peer led in rotation
5. Ends in Circle Of Trust
Start with a Mosey to the back of the park
stop near the trees behind the restrooms
20 flying nuns IC
20 Flap jacks
Run the path to Hanby turn north towards Yaney
Turn down Yaney to Spruce street
Group stop
10 low slow squats IC
50 Overhead claps IC
Mosey up Spruce towards Vons to the Dirt north of the Caltrans Yard
Control freak planks till Softcore calls us out
Mosey down Wye Rd to the canal
Stop for group up at canal
The group should shift their pace from a conversational pace, where they could talk to the guy they were running with to a non-conversational pace.
Run to the foot Bridge in line with Willow before the second set of gates that are sometimes closed sometimes open
5 Carolina Drydocks IC
Cross the canal on the foot bridge
Run to the path to Hanby turn North to the path then run to the playground at the back of thepark
15 big boy sit up’s
Mosey back to the Cars
COT, then Coffeetime
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JerRemixMiah 