PAX – Simmons, Dropout, Footloose, Bagels, Lyman, and Stalker
Q’s – Meatloaf and Lonzo
Missing Q – Woodstock 😢
Fitness – Fellowship – Faith
The Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

The Thang
Meatloaf improvised and came up with the beatdown below on the fly. He did this with Lyman and Stalker.
20 Incline Merkins
20 Dips
20 Toe Taps
20 LBC’s
Lap around field
Repeato

Lonzo led IPC week 1 with Simmons, Dropout, Footloose, and Bagels.
EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

COT Dropout was the 6 and mentioned how he was EH’d by a pretty cool guy and Hacksaw came up with his name because he looks like Zuckerberg. Which is funny because he is still in school. He keeps coming out because of the accountability and people checking in on him.

Closed with a short prayer.