The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.

DISCLOSURE: I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.

Welcome Rooster and Traveler downrange from Burlington, NC

WARMARAMA:

Squats 10C, Imperial Walkers 10C, Through the Tunnel 10C, High Knees 10 IC, Bat Wings 10C,

Side Stradle Hops 10C. Mosey 200 yards and back.

THE THANG – Slaughters and BLIMPS.

Slaughter Set One: Coupon Curls & Rocket Jumps. 10 Coupon Curls + 9 Rocket Jumps + 8  Coupon Curls + 7 Rocket Jumps, etc…down to 1 Rocket Jump. Finish with 10 Coupon Curls

Run to the BLIMPS pad – six exercises with six reps of each in cadence except for the burpees: Burpees, LBCs, Iron Mikes, Merkins, Plank Jacks, and SSH. Run back.

Slaughter Set Two: Fast Jacks & Monkey. Both in cadence. Same sequence as in set one.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Three: Merkins & Overhead Press with a coupon. Both in single count. Same sequence as in set one.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Four: American Hammers & Bonnie Blairs. Both in cadence. Same sequence as in set one.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Five: Big Boy sit-ups (single count) & Bonnie Blairs (cadence). Same sequence as in set one.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Six: Gobbler Squats with coupons & Hand Release Merkins. Both in single count. Same sequence as in set one.

Final set of BLIMPS

25 squats OYO (on your own)

Round of Mary dealer’s choice reps max.

152 merkins and 50 squats completed for the Quad P

CIRCLE OF TRUST

Countarama – Namearama

Matthew 18:20. For where two or three are gathered together in my name, I am there among them.

Luke 16:9 – Here’s the lesson: Use your worldly resources to benefit others and make friends. Then, when your earthly possessions are gone, they will welcome you to an eternal home.

Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.

Prayer requests and Prayer (Ball of Man)

ANNOUNCEMENTS

May Quad P – Weekly Murphs, in preparation for Memorial Day. See the Challenges page for the link and more info.

2ndF-3rdF Event – May 13 8:30AM at Gas Station’s YMCA location in Newport News.

Disc Golf – May 20 or 27, depending on interest. Let Marvel know if you can make either.

Memorial Day Murph – Monday, May 30, 0700-0800 (or when all PAX are done) @ Western Branch HIGH School (Blackwater AO’s location). See here for what the Murph entails.

Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.

Grow Ruck Training Experience (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!