10/09/2025 – Four Corner EMOM:
Date: 10/09/2025
Time: 5:30 – 6:15 AM
Location: The Armory – Waterville Library
Q: Bourbon
PAX Count: 9 Total
PAX Names:
Footloose
Vespa
Viper
Arcy
Golden Gate
Fault Line
Rudy
Huckleberry
Bourbon
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
Warmup:
• Motivators 10 to 1
Beatdown:
• Four cones setup in a square; 25 yards apart from each other.
o Cone 1 = Merkins
o Cone 2 = Lt. Dan’s
o Cone 3 = Absolutions
o Cone 4 = Big Boy Sit-Ups
• PAX Start at a cone. 15 reps of the exercise at each cone, sprinting between each cone. After the 15 rep lap, PAX repeato and go down to 14 reps of each exercise. Repeato dropping one rep each round until time is called.
• 3 minute EMOM timer set. When the timer goes off, stop where you, sprint to the middle of the box and complete 5 Burpees, sprint back to where you were and resume where you left off.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Fault Line.
• Announcements
• LDP3
• COT / Prayers and Intentions
Leave a Reply