7/5/2026 – National Bikini Day
PAX List:
Finkle – Q
Waldo
Ukulele
Bobber
Golden Gate
Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
– Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
– End with a circle of trust
Credo: Leave no man behind, but leave no man where you found him
Warm-up:
15 Windmills
15 Potato Pickers
The Thang:
Plank Circuit (15 minutes) – Complete all five exercises, then run a lap around statue. After returning, remove exercise of your choosing and complete remaining 4 exercises. Repeat running lap and removing an exercise each round until time is up.
– Captain Morgan’s x 5
– Spider-Man Merkins x 10
– Inch Worms x 15
– Shoulder Taps x 20
– Mountain Climbers x 25
Standing Circuit (15 minutes) – Complete all five exercises, then run a lap around statue. After returning, remove exercise of your choosing and complete remaining 4 exercises. Repeat running lap and removing an exercise each round until time is up
– Burpees x 10
– Box Jumps x 20
– Hillbillies x 30
– Smurf Jacks x 40
– High Knees x 50
Count-o-rama
Name-o-rama
Six – Ukulele
LDP3
Announcements
Prayer
COT
Picture
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