F3 mission : To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:
Ukulele
Guardian
Nitrous
Meatloaf
Photon
Stark
Carmen Sandiego
Sherpa
Spaulding
Shepherd
Manchester
Flat Rate– Q
Warm up 21 side straddle hops.
100 reps in each category, with run down the stairs and up the hill in between
1. Merkins and sit-ups
2. Bicep and tricep curls
3. Goblet squats and calf raises
COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayer
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