Category: Uncategorized

Kettlebell Finale
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Thang:
5 Rounds :
20 KB Swings
10 Goblet Squats
10 KB rows
10 KB Clean and Press
Run a lap around the track.
After the 5 laps do the work between the cones.
Between the cones:
Cone 1: 25 reps of your choice- KB swings, thrusters, curls
Mode of travel: your choice- lunges, bear crawl, sprint, jog, broad jump
Cone 2: 10 reps your choice- Merkins, squats, lunges
Count-o-rama: 5
Name-o-rama:
Landslide
Brass Tacks
Meatloaf
Huckleberry
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

PAX
Guardian
Coconut
Bourbon
Longhorn
Irish Hoss
Spaulding
Badger
Cybertruck
Flipper (FNG)
Van Gogh (Q)

Workout
Ran to the shelter house.
Partner work
100 burpees
200 squats
200 merkins
200 big boy sit ups.

One round the pivot for lightning.
10 burpees oyo
20 lt dans
30 merkins
40 big boys
40 flutter kicks
40 side Strattle hops
40 dips
30 squats
40 plank

Pivot back to partner.

Mosey back to flag.
COT

Parks & Wreck my body
**independent workout, MOT 15 yards down and back to Pawnee after each exercise**

Accumulative Exercises:
25 blockies – murder bunny
50 merkins – reverse murder bunny
75 Bonnie Blair’s – bear crawl
100 WW2 sit-ups – crawl bear
125 goblet squats – rifle carry
*pick up the 6

COT
PAX: Colson & Southie

4WD Ruck BB

Welcome
One FNG
Mission
Principles

Pax
Sugarbush
Norm
Crawdad
Gulliver
Djibouti
Arky
Scrum FNG
Footloose
Photon
Guardian
Cyber truck
Yoshi
Meat Loaf
Flo (Q)

Rucked rotating four truck tires weighing about 35lbs each.

Stopped to perform four count merkins

COR 14
NOR
SIX Arky
COT

Hello:

I am in F3 uptown, here in New Orleans. We will be in Ohio in July for a little while. I see you have an evening workout on Tuesdays at Levi Commons, by the clock tower. If that is accurate, I may join you guys on July 8. Thanks.

F3
“11’s”
The Pump Station
6/29/25

PAX:
Tarnished
Shepherd
Radio
Yoshi
Crawdad
Stalker
Footloose
Bourbon
Ukulele
Fossil
Photon
Thai Guy
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:
7 Motivators in Cadence

THANG:

Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lt. Dan’s (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

Far-Section Line:
9 Mt. Climbers (2 is 1)
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 is 1)
At each mid-section line you are always doing 11 Lt. Dan’s (2 is 1) (going) and 11 Squats (returning).

COT: Sixth was: Yoshi

6/28/25 – The Fortress
Birdies and Burpees

Site Q: Binford
PAX
Golden Gate – Q
Binford
Tarnish
Hannibal
Landslide
Huffy
Spalding
Coconut

Standard Introduction

6:30 (2 minutes) Welcome to F3, Fitness Fellowship and Faith
Our mission is to plant grow and serve small workout groups for men, for the invigoration of male community leadership
There are five core principles
• Always free
• Always outdoors
• Open to all men
• Lead in a rotating fashion by a member of the group
• Ends in a circle of trust
Our Credo is “Leave no man behind, and leave no man where you found him”

Warmup:
SSH x 20
Cadance Burpees x 10
Various Stretches (Willy Mays Hayse, Abe Vigota, Arm Cicles)

The Thang:
Pair off, if odd number one group of 3
Play Holes 1, 10-16, 18, one group per hole. Group uses alternating throws
All hole play Par 3

Before starting a hole, each group does a combined number of burpees equal to the number of the hole. Hole 1 counts as 10. Then partners agree on an exercise to perform on field during the hole. Try to do a new exercise each hole. PAX will do combined 20 reps plus number of shots taken on hole after each throw before throwing next shot.

For example,
First partner in group throws, both partners run to disc. Both PAX do combined 20 +1 reps of the exercise they chose. Other partner throws, both run to disc and do 20 reps + 2 (since is 2nd shot, other partner throws both run to disc and do 20 reps + 3 (since is 3rd shot)… ect till in basket.

Mosey to next hole and repeat.

Mudhole
5/28/25
Wednesday Ruck

PAX:
Armstrong
Fallout Boy
Pinto
Raven ~ Q

Intro
5 principles

Rucked
CoT
BoM

Wednesday Ruck
6/25/11
Mudhole

PAX:
Armstrong
Fallout Boy
Raven -Q

Intro
5 principles

Rucked to the tracks and back.

NoR
CoT
BoM

Mudhole
6/18/25
Wednesday Ruck

PAX:
Fallout Boy
Raven – Q

5 principles

Rucked
We were attacked by baby deer flies and intimidated by a group of old ladies who outnumbered us.

NoR
CoT
BoM