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:
Q-Flat Rate
Shepherd
Sherpa
Ukulele
Carmen sandiego
Manchester
Stark
Photon
Spaulding
Nitrous
Meatloaf
Guardian
Mailman Cryathlon
Warm up 21 side straddle hops.
100 reps of each section. Run down the stairs and up the hill in between.
1. Merkins, sit ups
2. Bicep and tricep curls
3. Goblet squats and calf raises
COR
NOR
6 – Meatloaf
Announcements
LDP3
Prayer
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