- When: 09/04/22
- QIC: Bada Bing
- The PAX: Housekeeping, Zamboni, Bobber, Inside Out, ....can't remember, DNR, FNG Stryker, FNG Closing Time, Yard Sale, Goggins, Outhouse, Recoil, Papa Smurf, Bada Boom, Prunetang,
Test Yourselves
17 Pax (14 over 50 years old) posted for an old school, traditionally hard, comfort zone crushing beatdown. We were graced with two FNGs, one of which found out about F3 on the Order of Man podcast and is planning to start F3 Jupiter in the coming weeks. What better way to be baptized into F3 than by the Jax Pax. So YHC was prepared to hit on all the high points and explain the F3 sacred cows. Honks to Papa Smurf and Goggins for hitting the double down, 4.2mi dolly pre-beatdown.
Mosey 1-Lap – Introduce Pull-up Stations
Welcome to Fitness Fellowship and Faith + Disclaimer + Welcomed 2 FNGs
The mission of F3 is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
Quote: Test yourself against yourself “The comfort zone is a state where a man operates in an anxiety-neutral condition, using a limited set of behaviors to deliver a steady level of performance, usually without a sense of risk.”
Warmup Exercises
High Knees
3-Burpee
SSH
3-Burpee
Seal Jacks
3-Burpee
Michael Phelps – LBACs
Slow Cooker Merkins
Mountain Climbers
Nipler
Plank Jacks
Prisoner Squats
Flutter Kicks
Quote: Test yourself against friends “On the fields of friendly strife are sown the seeds that on other days, on other fields, will bear the fruits of victory” -Douglas MacArthur
Big Bang Partner Plank + F3 Core Principles – On Bang partners run in opposite directions and do exercises prescribed and sprint back to 50 yard line, back to plank.
10 Burpees
20 Monkey Humpers
30 Merkins
40 Plank Jacks
50 Flutter Kicks
30 for 30 (Partner Up) – Get to know your partner
Mosey 3 laps with your partner stopping at designated pull-up zones and complete 30 Pull-ups/30 Burpees within the course of 3 laps (4 designated pull-up zones of different intensity)
11s
Hand Release Merkins
Jump Squats
Finishing School
5 Rds
20 SSH, 1 Burpee, Bear Crawl 25 Yards
20 SSH, 2 Burpee, Bear Crawl 25 Yards
20 SSH, 3 Burpee, Bear Crawl 25 Yards
20 SSH, 4 Burpee, Bear Crawl 25 Yards
20 SSH, 5 Burpee, Bear Crawl 25 Yards
COT / BOM
Quote: Test yourself against something bigger than yourself – 2 Cor. 13: 15 Examine yourselves, to see whether you are in the faith. Test yourselves. Or do you not realize this about yourselves, that Jesus Christ is in you?—unless indeed you fail to meet the test!
Welcomed FNG Stryker and Closing Time
