F3 Rabbit Hold
“Say Hello to the Hill” – 9/26/2025 @ 5:30 am
PAX:
Purdy
Vespa
Gold Wing
Rudy
Waldo
Footloose
Brick Yard
Lyman
Bulldog – Q
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Beatdown:
Rifle Carry coupons to the Hill
Line up at the starting line in front of the hill – partnered up, waived to the hill, said hello to the hill, forgot about the hill (not in play today)
MOT to shelter house – Partner run – backwards run while partner does 3 merkins and sprints to catch up. Trade off when tapped out.
Bench Work – 1 minute of work followed by 1 minute of rest
• Elevated Merkins
• Step-Ups
• Dips
• Foot Elevated Plank
• Incline Mountain Climer
• Elevated Split Squat Right
• Elevated Split Squat Left
MOT back to hill – Partner run – backwards run while partner does 3 merkins and sprints to catch up. Trade off when tapped out.
Block Work – 1 minute of work followed by 1 minute of rest
• Curls
• Block Squat
• Overhead Press
• Row
• Skull Crushers
• Block Swings
• Block Press
Farmer carry coupons back to starting point
COT: 6th was Footloose
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