4/25/2026 – Sudden Change
PAX List:
Finkle – Q
Tarnished
Madden
Deliverance
Flo
Binford
Guardian
Van Wilder
Reset
Photon
Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust
Credo: Leave no man behind, but leave no man where you found him
Warm-up:
20 Side Straddle Hops
12 Potato Pickers
10 Lying Narutos
Count-o-rama for 2 groups
Workout:
Two different circuits – Body Work and Block Work
Body Work = Mtn. Climbers, Lieut. Dans, Imp Walkers, and Smurf Jacks
Block Work = Overhead Press, Curls, Block Swings, Chest Press
Reps – Do 20 reps for each exercise, then 15, then 10, and finally 5
Group 1 started with Body Work and Group 2 with Block Work.
Mixed into the playlist, were 6 different alarms that signified a "Sudden Change".
When Sudden Change occurred:
The group doing Body Work did 2 sprints with 3 burpees in the middle of each, then switched exercise circuit to doing Block Work.
The group doing Block Work did 1 rifle carry with 1 man maker in the middle and 1 at the end, then switched circuit to doing Body Work.
Count-o-rama
Name-o-rama
Six
LDP3
Announcements
Prayer
COT
Picture
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