AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Spaulding – Q
Ukulele – Q
Photon
Bourbon
Shepherd
Guardian
Crawdad
Waldo
Workout: Pump and Snowball
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In Cadence
SSH: 20
Chain Breakers: 10
Piano Keys: 10
The Thang:
It was a rotation of 10 reps of exercises. Each 10 reps you make a snowball.
Divided in 2 teams, half the team does reps while the other half goes down and back up the hill.
1st round was Merkins and Squats
2nd round was Overhead Presses and Block Squats
3rd round was Bonnie Blairs and Burpees
4th round was Curls and WW3
Repeat that until the time is finished for a snowball fight at the end. If you get hit by a snowball you do 5 SSH
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Shepherd
LDP3 – SMSK 16.3
Ball of Man
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