4/2/2026 – Release Me
PAX List:
Finkle – Q
Longhorn
Jersey
Photon
Guardian
Mile High
French Fry – FNG
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:
10 Side Straddle Hops
10 Chain Breakers
Count-o-rama for groups
Workout Flow:
3 Stations – Top of Wall (Station 1), Middle of Stairs (Station 2), Bottom Landing (Station 3)
Everyone starts together by going up stairs.
Group 1 is dropped off at Station 1, next Group 2 at Station 2, and finally Group 3 at Station 3.
Then Group 4 releases Group 1 from Station 1 and takes their spot. Group 1 releases Group 2, Group 2 releases 3, 3 releases 4, and repeat until 2 full circuits are completed. (There is always a group at each station and always a group running.)
Exercise Details:
Station 1: Circuit 1 -> Shoulder Tap Merkins (~50 reps); Circuit 2 -> Box Jumps (~40 reps)
Station 2: Circuit 1 -> Wall Sits (~150 sec); Circuit 2 -> Mountain Climbers (~100 reps, 4 is 1)
Station 3: Circuit 1 -> Step ups (~50 reps); Circuit 2 -> Dips (~60 reps)
Lessons Learned:
– Ran over, needed to end workout by 6:05.
– Do not plan this sequence of moves again…
Step ups -> Run stairs -> Box jumps -> Run ramp -> Mountain Climbers
Count-o-rama
Name-o-rama
Six
FNG
LDP3
Announcements
Prayer
COT
Picture
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