03/28/2022 – Merlot Aged in Bourbon Barrels:

Date: 03/23/20228
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School
Q: Bourbon

PAX: 6 PAX – Mercy, Dutch, Spaulding, Coconut, Woodstock, 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 Motivators.

Beatdown:
• Timer for every 3 minutes = Sprint to cones, 15 Merkins, sprint back
• The work on repeat:
o 21x Lt. Dans
o 15x Side-Straddle Hops (4-Count)
o 12x Burpees
o 9x Absolutions

Count-O-Rama and Name-O-Rama
Learn about the 6th: Woodstock.
Announcements.
COT / Prayers and Intentions.