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.
F3 disclosure. Modify as needed to prevent injury but do not modify for effort. Covid disclosure.
WARMARAMA (all in cadence)
Side Straddle Hop 20 Thru the Tunnel 10, Imperial Walkers 10, Bat Wings 10, Lt. Dan 10
The workout is based on the workout Funny Car experienced at Wrightsville Beach on Saturday Jan 16 led by newly appointed F3 Nantan Slaughter. There were 125 PAX at the Baywatch AO located in the F3 Cape Fear Region. The PAX split into three groups led by Slaughter, Dredd (F3 founder and former Nantan) and Dark Helmet (president of F3 Nation). Around 40 PAX were in each group. Slaughter had us run to the beach about a mile away from the AO with exercises along the way to the beach, on the beach, and on the way back to the AO. The workout below is a modified version.
*Run – stop, 10 merkins cadence
*Run – stop, 20 big boys single count
*Run – stop, 3 sets of ten burpees 10 followed by 20 burpees
*Run – stop, dips 20 cadence
*Run – stop, Jack Webb (merkin then air press) 1 then 2, etc. 5 total
*Run – stop, 11s beginning with 10 hand release merkins and 1 jump squat
*Run from one end of the parking lot to the other end stopping at the four light poles and performing 5 hand release merkins and 5 jump squats
*Run – stop, American Hammer 10 cadence and LBCs 10 cadence
*Option to jump into the retaining pond or 10 burpees. All PAX did burpees. At Wrightsville Beach the option was go into the ocean waist high or 20 burpees.
*Run – stop, bear crawl about 20 yards
*Run – stop, 30 SSH cadence, Rudy high knees
*Run – stop, one minute of SSH
CIRCLE OF TRUST
The Sermon on the Mount
One day as he saw the crowds gathering, Jesus went up on the mountainside and sat down. His disciples gathered around him, 2 and he began to teach them.
3 “God blesses those who are poor and realize their need for him. for the Kingdom of Heaven is theirs.
4 God blesses those who mourn, for they will be comforted.
5 God blesses those who are humble, for they will inherit the whole earth.
6 God blesses those who hunger and thirst for justice, for they will be satisfied.
7 God blesses those who are merciful, for they will be shown mercy.
8 God blesses those whose hearts are pure, for they will see God.
9 God blesses those who work for peace, for they will be called the children of God.
10 God blesses those who are persecuted for doing right, for the Kingdom of Heaven is theirs.
11 “God blesses you when people mock you and persecute you and lie about you and say all sorts of evil things against you because you are my followers. 12 Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.
Prayer requests and prayer
Boardwalk (Friday) Jan 29, running Q at VA Beach Boardwalk, met at 36th St 6-6:45PM
Blackwater (Friday) Feb 5, IronPax Challenge workout, Western Branch High School, pull-up bars, 5:30am
Patriot Challenge (formerly Run Ranger Run). F3 Hampton Roads team.