F3 Mission Statement: Plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 Core Principles: F3 workouts are free, open to all men, held outdoors, peer led, and end in a Circle of Trust.

Disclosure: I am not a professional. You are here on your own accord. I do not know your limitations or injuries so please modify as needed but don’t modify for effort.

WARMARAMA
Side Straddle Hops 15 cadence, Imperial Walkers 10 cadence, Thru the tunnel 10 cadence, Michael Phelps 10 cadence , Squats 10 cadence, Burpees 5. Total of 60 reps.

THE THANG
*Decade 1 – Run for 60 secs. 10 Burpees. OYO (on your own)
*Decade 2 – Run for 60 secs. 20 Hand Release Merkins single count (SC)
*Decade 3 – Run for 60 secs. 30 Big Boy sit-ups SC
*Decade 4 – Lunge Walk for 60 secs. 40 Jump Squats SC
*Decade 5 – Bear Crawl for 60 secs. 50 Monkey Humpers cadence (C)
*Year 51 – Run 60 secs. 51 Merkins SC
*Year 52 – Run 60 secs. 52 Freddy Mercuries SC
*Year 53 – Run 60 secs. 53 Carolina Dry Docks SC
*Year 54 – Lunge Walk secs. 54 Squats SC
*Year 55 – Bear  Crawl 60 secs. 55 Alabama Prom Date SC
*Year 56 – Run 60 secs. 56 LBCs C
*Year 57 – Run 60 secs. 57 High Knees count left knee
*Year 58 – Run 60 secs. 58 Mountain Climbers count each leg
*Year 59 – Run 60 secs. 59 Imperial Walkers count left knee
*Year 60 – Run 60 secs. 60 Side Straddle Hops C

Dealer’s Choice four minutes

CIRCLE OF TRUST
Countarama, Namearama

James 1:12 – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Philippians 4:6 – Don’t worry about anything; instead, pray about everything. T ell God what you need, and thank him for all he has done.

Jeremiah 29:11 – “For I know the plans I have for you,” says the LORD. “They are plans for good and not for disaster, to give you a future and a hope.”

Proverbs 3:5-6 – Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take. Prayer requests and prayer

Prayer requests and prayer