WELCOME
F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 Core Principles
- Free of charge
- open to all men
- held outdoors
- peer lead
- ends with a COT
F3 Creed – leave no man behind, but leave no man where you find him.
WARMUP
- Good morning x5 IC
- Moroccan Night Club x10 IC
- Abe Vigoda x10 IC
- Imp Stormtrooper x10 IC
- Hillbilly x10 IC
- Big Arm Circles x10 IC ea direction
- Texas Toast (Tennessee Rocking Chair) x10 IC
- SSH x20 IC
THE THANG
- Indian Run clockwise around/through the courts
- Partner Travel counterclockwise around the lake to the playground
- Choose a common coupon
- P1 walking curls / skull crushers (alternate each series) while P2 executes 10 CC Merkins, 10 CC Squat Jumps, then runs to catch P1
- Finish the loop, Playground to Pavillon
- P1 Lunge Walk* with coupon while P2 executes 10 CC V-Ups then runs to catch P1
- *5 forward lunges same leg, 5 forward other leg, 5 sideways, 5 other side
- Partner Wheel Barrel
- 10 CC “steps” + 5 Derkins, switch & repeato to the circle and back
- Indian Run
- 8ct Curl x5 IC
- 8ct Dip x5 IC
- Repeato Curl/Dip for total 3 rounds
MARY
- Freddie Mercury x10 IC
- Adductor leg lift w/ coupon x10 IC ea leg
- Hip Flexor leg lift w/coupon x10 IC ea leg
- Pickle Pointer w/ coupon x10 IC
- Pickle Grinder x10 IC
- 60-sec Overhead Hold
- 60-sec Al Gore with Leadership moment
MOLESKIN
Leadership moment- reference to 1 Peter 4,
Above all, let your love for one another be intense, that is intentional even when inconvenient. As each one has received a gift, use it to serve one another as good stewards of God’s grace. Whoever preaches, let it be with the words of God (not man), and whoever serves, let it be with the strength that God supplies. So, we’re told to love & lead, and do so that in all that you do God may be glorified.