F3 Black Swamp
Pump Station
9/21/25
6:15 am
PAX:
Fossil
Flat Rate
Tarnished
Norm
Thor
Crawdad
Shepherd
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Starting Line:
Begin with 1 Merkin
Run to mid-section line
Mid-Section Line:
11 Lunges (2 is 1)
Run to far-section line
Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line
Return Mid-Section Line:
11 Squats
Run back to staring line
Starting Line:
2 Merkins
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 as 1)
At each mid-section line you are always doing 11 Lunges (2 as 1) (going) and 11 Squats (returning)
COT: Sixth was: Shepherd
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