5/10/2026 – Pump n’ Unconventional Ways to get from Point A to Point B
PAX List:
Finkle – Q
Wario
Huckleberry
Shepard
Tarnished
Crawdad
Ukulele
Carmen Sandiego
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:
15 Chain Breakers
12 hairy Rockettes
15 Zombie Kicks
Count-o-rama for 2 groups
Workout:
Two different circuits: Group 2 started at Point A and Group 1 at Point B.
Point A = Block Work at top of stairs
– Overhead Press x 20
– Curls x 20
– Dips x 20
– RDL + Row x 10
Point B = Body Work at bottom of hill
– Big Boy Frogs x 15
– Bonnie Blair’s (2 is 1) x 15
– Inside Out Merkins x 10
– Freddie Mercurys (2 is 1) x 30
After completing their circuits, each group went to the opposite Point through the paths/movements below:
Downhill Movements (A to B)
Round 1 – Backwards Inch Worms
Round 2 – Duck Waddles
Round 3 – Backwards Bear Crawls
Round 4 – Side to Side Shuffles
Upward Movements (B to A)
Round 1 – Suicide Stairs
Round 2 – Backwards Run Uphill
Round 3 – Stair Step ups
Round 4 – Uphill Bunnies
Count-o-rama
Name-o-rama
Six – Ukulele
LDP3
Announcements
Prayer
COT
Picture
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