11.29.25 – The Fortress
5 Yds & a Cloud of Dust
Pax List:
Q – Gold Star
Deep Impact
Deliverance
Tarnished
Binford
Golden Gate
Meatloaf (#6)
Spaulding
>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 found him.
Warmup – SPMICE
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Motivators – Starting at 6
Beatdown = 100 yds down and back
5yd intervals for exercises, 20yd sections, repeat
5 yd line = 10 Merkins
10 yd line = 20 LBCs
15 yd line = 30 Squats
20 yd line = 5 Burpees
Repeat
MOT down = Bear Crawl
MOT back = Walking Lunges
Merkins = 10 reps x 10
>100 total reps
LBCs = 20 reps x 10
>200 total reps
Squats = 30 reps x 10
>300 total reps
Burpees = 5 reps x 10
>50 total reps
To mix it up at the end, we did a round of 11’s.
10 x Absolutions & 1 x Smurf Jack
COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture
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