F3 mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Workouts are free, open to all men, held outdoors, peer lead, end in a Circle of Trust
Creed: Leave no man behind, but leave no man where you find him.
F3 and Covid disclosures
WARM-A-RAMA: 12 warm-up exercises with 12 reps each. All in cadence
Side Straddle Hop
Thru the Tunnel
Imperial Walkers
Michael Phelps
High Knees
Copper Head Squats
Pickle Pounders
Alabama Prom Date
Bat Wings (arm circles forward, arm circle back, overhead clap, steel clap)
THE THANG
On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX perform two big boys perform one body count burpee PAX then run). Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set.
1 Body Count burpee
2 Big Boy Sit-ups
3 Merkins cadence
4 Hello Dollies cadence
5 Burpees
6 Monkey Humpers cadence
7 Carolina Dry Docks cadence
8 Iron Mikes cadence
9 Freddy Mercuries cadence
10 Squats cadence
11 American Hammers cadence
12 Side Straddle Hops cadence
Next perform 12 reps of each exercise above with one body count burpee
Mary dealer’s choice 12 reps max
CIRCLE OF TRUST: Namearama and Countarama
Messages and quotes from “It’s A Wonderful Life”
• The power of prayer – “Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way…show me the way.”
• The positive impact our good deeds can have on others – “Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”
• The importance of our friendships – “Remember, George: no man is a failure who has friends.”
Prayer requests and prayer
Announcements: Regular workouts on Christmas Eve and Christmas Day. January 1 convergence at Western Branch High School football field (also 10th anniversary of F3 Nation)
Welcome FNG Dickens