12.2.2025 – The Commons –
WWE (Winter Workout Exercises)
Pax List:
Q – Gold Star
Ponzi
Anchor
What is F3? – Fitness Fellowship & Faith
Mission – To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
Credo – Leave no man behind, but leave no man where you found him.
Warmup – SPMICE
>Chain breakers – in cadence (10 count)
>Potato Pickers – in cadence (10 count)
>SSH – in cadence (20 count)
Beatdown = Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value
*smaller group tonight, so each round, we did 3 cycles of each pax drawing a card
Round 1
Heart –Step ups
Diamond – Mountain Climbers (2:1)
Spade – Squats
Club – American Hammers (2:1)
Run around chess board
Round 2
Heart – Mike Tysons
Diamond – Bonnie Blairs (2:1)
Spade – Snowflake Plank (30 seconds)
Club – Nolan Ryans
Run around chess board
Round 3
Hearts – sNOw Angels
Diamonds – Dips
Spades – Speed Humpers (30 seconds)
Clubs – Decline Merkins
Run around chess board
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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