AO: The Pump Station Run
PAX:
Ukulele – Q
Flat Rate
Photon
Tarnished
Radio
Badger
Workout: Pump Run
FNG’s: none
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: Piano Keys and Side Straddle Hops
The Thang:
Run at different paces and strides. Up the hill with a sprint, 10 merkins at the top, run slower back down towards the stairs, run up the stairs 2 steps at a time and 10 squats behind the monument, run back down. Run with a longer stride at a constant pace to and up “The Wall” and do 10 crunches before coming down the stairs and restarting at the hill. Repeat until time runs out.
Count-O-Rama: 6
Name-O-Rama
The Six – Radio
LDP3 – 2nd F