F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on their first try!
Beatdown:
• Three cones in an equilateral triangle. Each cone representing a year of F3 for Bourbon as today mark’s YHC’s three-year anniversary with F3.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Absolutions
• Cone 2 = Captain Thors
• Cone 3 = Burpees
• After each set of cones, run the small loop/field
• Repeato and drop by one rep each cycle through
09/02/2020 – The Triangle:
Date: 09/02/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 24 PAX – Raven, Vila, Peach, Stalker, Mercy, Geppetto, Huckleberry, Dutch, Bongo, Shawshank, Hacksaw, Woodstock, Ringo, Meatloaf, Doubtfire, Simmons, Landslide, Coconut, Lavar, 5 Wood (FNG), Popeyes, Pennywise, Lonzo, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on their first try!
Beatdown:
• Three cones in an equilateral triangle. Each cone representing a year of F3 for Bourbon as today mark’s YHC’s three-year anniversary with F3.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Absolutions
• Cone 2 = Captain Thors
• Cone 3 = Burpees
• After each set of cones, run the small loop/field
• Repeato and drop by one rep each cycle through
Count-O-Rama and Name-O-Rama
Learn about the 6: Geppetto.
Announcements.
COT / Prayers and Intentions.