Workout F3

February 3rd, 2023| The Brickyard | -13 degrees F |who is you Hero?

#’s Pax: 6

QIC:  Double Dip

5:00am      Pre-Run: Double Dip

5:30am Welcome –

 mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

FNGs today – 

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:33am Warm-a-rama: Mosey one lap around the park

  • String rippers
  • Big ones
  • Wind mills
  • Hang for a 10 count
  • Spread legs down the right for a 10 count
  • Hurdler stretch right leg

5:40am Pre Thang- coupon carry walk/run to the stairs of the parking lot.  Everyone will carry the coupon all the way up to the top.  Suitcase Carry to the other staircase then go down.  When you get down, suitcase carry to the start.  Do blockies till everyone arrives.  Do it again. And again.

5:50am The Thang – mosy to the grass field.

Number off into groups of 3

  1. riffle carry to the street
  2. Coupon drags
  3. Squats

Complete 3 rounds as fast as you can.

Then mosy back to the flag grass area. I’m the same groups of 3

  1. Push press as you walk around the cone
  2. Im not worthy
  3. Merkens

Complete 3 rounds as fast as you can.

6:07             6 MOM

–     Finish with once around american hammers rensid style.

At 6:08 am          NOR

  • The Name-a-rama: Chernobyl, vanilla Ice, Bobsled, short Circuit, Fun Dil, Double Dip
  • Announcements:
    • Blood drive 17
    • Polar plung
    • 16 CG brick builder
    • First Friday lunch interrail
    • Volunteers 

Prayer Requests:  

  • Josh’s M give her peace with family moving.  We hope her back is better.
  • Winter athletes
  • Cancer sucks


Story about Andy Janovich:  As a member of the Browns they wanted to get to know each other.  Each player talked about their 4 “H’s”. Hope, Highlights, Hardships, Heroes

Have the group go around and talk about a hero’s that they have.  Mine hero’s are my uncles, my brothers, my dad and my grandpa.

Aye! Double Dib

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