On a beautiful Saturday morning, 11 HIM showed up at #ao-darkhorse @2Buck @Pancreas (Nant’an) @Night Light @Buckeye @The Boot @Soul Glo @Excite Bike @Offsides @Oscar Mayer @Ralphie
Intro and disclaimers
- F3 stands for Fitness, Fellowship, and Faith.
- The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
- I am not a professional
- Exercise at your own risk and modify as necessary.
- The 5 Core Principles of F3 workouts are:
- Free of charge
- Open to all men
- Held outdoors – rain or shine, heat or cold
- Peer led in a rotating fashion
- Always end in a Circle of Trust
- The F3 Credo is: “Leave no man behind, but leave no man where you find him.”
Warmorama:
- SSH x 25 (in cadence)
- willie Mays hays
- Front arm circles
- Back arm circles
- X10 merchans
Jog to station #1
#1 station
Kiwanis circle
#1 station
Kiwanis circle
- X20 eleveated merkins on wall
- x20 big boy sit-ups
3. X20 Body weight Dips on wall
Station #2
Split up with accountability partner
Split up with accountability partner
- Partner 1 – flips truck tire to end of parking lot, while partner 2 does over head press with coupon-block
- 2. Partner 1- Carry tire back to start line, while partner 2 curls coupon
block.
- Swap
- Jog back to station 1.
REPEAT
- At 5 min until finish, jog back to basketball court, hold high plank until all men accounted for. Hold high plank until time.
Announcements:
Check Slack
Check Slack
- TN tussle
- Smyrna launching an AO as part of Nolo
- Star course
- Warpath in Franklin
Prayer Requests:
- Fall break travel
@Pancreas (Nant’an) Grandpa
- @Tijuana back and grandma at hospital
- @Offsides father in law
Closing prayer
I did had to add moleskin after prayer… quote “if you win the morning you win the day”
F3 has helped me in many ways, it had helped me win the morning, accomplish something at the beginning of my day, be held accountable, be pushed harder, and also have the fellowship of other MEN with similar goals. Thank you for letting me be apart of this group. Thank you @Tijuana for the intro to @f3
F3 has helped me in many ways, it had helped me win the morning, accomplish something at the beginning of my day, be held accountable, be pushed harder, and also have the fellowship of other MEN with similar goals. Thank you for letting me be apart of this group. Thank you @Tijuana for the intro to @f3