F3
Q – Chris “Heisenberg” Drage, Chris “Charmin” Tracey
7/18/20, 6:30a
“The Danger, The One Who Knocks”

NO BRICK NECESSARY

Inspirations – In Your Darkest Hour, When the Demons Come, Call On Me Brother and we’ll fight them Together”

43 Feet AHEAD on the road – The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.

Esse Quam Videri
43 Feet
PAX:
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave Walbom Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracey Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean

Heisenberg
Fitness – Fellowship – Faith
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles of F3:
1. It must be free of charge;
2. It must be open to all men;
3. It must be held outdoor, rain or shine, heat or cold;
4. It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
5. It must end with a Circle of Trust (the “COT”)

Heisenberg – 15min
• Countarama ( 1 or 2)
• “STREAM OF PEARLS” 15min (on path around Playground)
• In order form double line socially distanced (1s in a line) (2s in a line)
• 2 Slow Indian Run lines where back guy runs to the front, chooses exercise, repeato with jog
• Exercises consisted of 20 burpees, Merkins, American Hammers Lt. Dans, lunges, Hello Dollys, Big Boy sits,

Charmin – 15MIN,

FORM BIG CIRCLE – NEW MOVES (demo each)
1. 25 Side Straddle Hops (4CT)
2. 25 Star Squats (1CT) – start in pencil
3. 25 Squat with crossover in back (2CT)
4. 25 Side leg lift to squat
5. 50 Squats moving side to side (demo)
6. 25 2 Plank Jack with 2 leg lifts (4CT)
7. 10 Clambshells (4CT) (demo) – 2 different kinds
8. 10 Ab wind mill

Charmin – PEACH LAB – Hiney Clean, BIG CIRCLE (25 each)
1. Lay Flat stomach, lift legs and butt
2. Bend forward at waist
3. Reverse one-leg Lift to sky
4. Bridge with feet together
5. Fire hose, then kick diagonal
6. Fire hose

Charmin (15min) – CONES (8 stations)
Perform the following:: do exercise then do motion to cone and back
• 27 Burpees run
• 27 Merkins inch worms
• 27 Monkey Humpers lunge walks
• 27 Prayer squats bear crawls
• 27 Mountain Climbers crawl bear (most finished here)
• 27 Absolutions kareoke
• 27 Imperial Walkers side shuffle
• 27 Leg Levers ape hop

Heisenberg
• Countarama
• Explain – Name O Rama, FNGs
• Call the 6th – Chanel
• Name FNGs – Justin FNG Snakeeyes , Jeff “Tank” Campbell,
• Announcements – tribute to Officer Dia
• Prayer Intentions