AO – Wild Kingdom
Q – Jeeves – Ketchup
PAX: Switch Foot, Venmo, Khakis, FNG, Taxman, Tator Tot, Hemi, Amedaeus, Slow Pitch
JEEVES –
Welcome to F3 – I am Jeeves and today is my 4 year anniversary and I am Co-Qing with Ketchup. F3 Stands for Fitness, Fellowship and Faith and we have 5 core Principles
KETCHUP –
States 5 core principles
JEEVES –
Mission statement and Creedo –
Plant grow and serve small workout groups for the reinvigoration of male community leadership
We leave no man behind but no man where we found them
KETCHUP –
Disclaimer and FNG question WARMARAMA –
JEEVES
Run to boat ramp area for 5 Exercises
- High Knees
- Goofballs
- Arm Circles
- Three steps – Throw a Pitch
- SSH’s
PRE-THANG –
KETCHUP Run to picnic area for the following:
3 – Rounds
- Slow DIPS
- Derkin Holds Over bathroom
3 – Rounds
- Wall Sits – down and back single count
- Balls to the Wall – down and back single count
THANG –
JEEVES – KETCHUP Mosey over to the East Side of the circle. Break into three groups. Group 1 stays at the east side, Group 2 runs over to the west side and Group 3 is the push group. Complete the exercises at each station and AMRAP until pushed. Complete exercises until Omaha Is called.
| East Station | West Station |
| Johnny Dramas | Bicep Curls |
| Merkins | Skull Crushers |
| Heel Touches | Body Twists |
| Burpees | Partner Merkings – with High Five |
| Squats | Run in Place |
| Dry Docks | Jump Tucks |
| Box Cutters | Windmills |
| Turkish Getups | High Plank |
| Lunches | Oh Yeahs with Noise |
| Chuck Norris Merkins | Pickle Pushers |
MoM Ketchup – 6 inches Jeeves – Hammers COT – Jeeves Announcements – Prayers –
Jeeves thanked the group for being allowed to exist the way he is.
