3.3.2026 – The Commons– 7 of Diamonds
Pax list:
Q – Gold Star
Everest
Ponzi
Wario
Arcy
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 find him.
Warmup
>Potato Pickers – in cadence
>Windmills – in cadence
>Chainbreakers – in cadence
Beatdown = 7 of Diamonds in grass area. Do each set of reps at all 4 cones, moving between cones with MOT of the round.
1st Round – 7 reps
Mike Tysons
MOT = Bear Crawl
2nd Round – 14 reps
HR Merkins
MOT = Imperial Walkers
3rd Round – 21 reps
Monkey Humpers
MOT = Crab Walk
4th Round – 28 reps
Squats
MOT = Crawl Bear
5th Round – 21 reps
Box Cutters
MOT = Walking Lunges
6th Round – 14 reps
Diamond Merkins
MOT = Komodo Dragon
7th Round – 7 reps
Absolutions
MOT = mosey
COR / NOR / #6 / Announcements / Prayers / COT / Picture
Leave a Reply