- When: 09/28/2023
- QIC: Solar
- The PAX: Recoil, Zamboni, SpaghettiOs, Yard Sale, Drainage, Mr. Smooth, Ant-Man, Dinky, Mayday, Nametag, Pong, Fracker, 40
Disclaimer (06:30)
F3 (Fitness / Fellowship / Faith) is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises as necessary. The most important thing is that you don’t get hurt.
The Mission
“Plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”
Five Core Principles
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
Message – The word (contraction) “Can’t” – Eliminate it from your vocabulary.
Warmup (06:35)
- Limp Member OYO
- 10 x Tempo Squat IC
- 10 x Side Lunges OYO
- 10 x Side Straddle Hop IC
- 10 x Pushups (Merkin) OMD
- 10 x Triceps (little baby arm circles) Forward IC
- 10 x Triceps (little baby arm circles) Backward IC
“The Thang” (06:40)
Mosey to Area A
4 Sets of:
10 x Merkin Jack – Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4
10 x Flying Nun – Lunge walk with little baby arm circles.
Mosey to Area B
4 Sets of:
10 x Shoulder Taps
10 x Side Straddle Hop
Mosey to Area C
4 Sets of:
10 x Lunges
10 x Push Ups (Merkins)
Mosey to Area D
Extra Credit for those that hit the pull-up bars…
2 Sets of:
10 x Side Bridges (Alternate Sides)
10 x Side Leg Raises (Alternate Sides)
Mosey to Circle
6 M (not quite) o M (07:05)
10 x Freddy Mercury IC
10 x Flutter Kicks IC
CoT (07:10)
- Count-o-rama
- Name-o-rama
- Message (Reiterate)
- Announcements
- Prayer – F3 is not associated with any specific religion and is open to all men.
- Country
- Smooth – Grandmother
- Fracker – Father
- Pledge
Finish (07:15)