Fort Pain – 2.23.22

Welcome to the 40’s
PAX: @Offsides@Paperboy@Reset@Underoos@Three’s Company@2nd F Kwame@Rudolph@Ginsu@MapQuest@Blackout@finkle
FNG:0
Q: @Jalisco
Count: 12
Introduction, Disclaimer, Meaning,
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. Exercise at your own risk and modify as necessary. “We modify to avoid injury, not to avoid work.”
The 5 Core Principles of F3 workouts are:
Free of charge, 2. Open to all men, 3. Held outdoors – rain or shine, heat or cold, 4. Peer led in a rotating fashion,5. Always end in a Circle of Trust. The F3 Credo is: “Leave no man behind, but leave no man where you find him.”
Warm-o-rama
WMH left &right
high knees/C
OHP/IC

Calf rises and Good mornings (5)
Thang1
Latter
4 sets start on 10 and climb to 40 of each
Pull-ups:
Jump squats :
American Hammer (2ct) :
Dips:
Thang 2
40 (4ct) Fredy mercuries prize
Split in two teams, one pax take on wheel barrel mode another and on each team meet in the middle and do 5 burpees each then go back to the group and repeat until everyone participate. winer team 10 FM looser team 30FM at the end everyone do 40 !
Run to pewee playhouse and back
Mary for time
C.O.T
Name – o – Rama
Growruck
Columbia ruck
Convergence
5 de mayo conference offsides
48 miles challenge
Prayer Requests:
Injury pax
Birthday
Moleskin
Life is all about remembering the
good moments and doing good.
Feeling good. And we feel good by
doing the right things, by
compassion and mercy. By looking at
the positive in people and
forgetting the bad in people.
Because we all have our flaws.
Helping the poor. Today you are
turning 40. Embrace all of this
from your past and practice this in
your future for a memorable happy
life ahead.
Jalisco out

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