Oracle August 1st , Back-blast

F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”


“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe” 

5 Core Principles


​Open to all men

​Peer led

​Always outside

​End with COT (Circle of Trust)

8 PAX: Tuna Fish, Fumblerooski, Vandelay, The Curse, A-Bomb, Roadhouse, Pele, da Vinci

Mosey:  ¼ mile end at hill


3 sets of stretches (choice of the PAX)

Chop feet until you say hit it, go to ground and back up (AKA up/downs) chop and hit it again, repeat 15 times.

Sprint to top of hill and 10 burpees x 2

Mosey:  to parking lot

The Thang: 2 man Grinder

75 reps of each

Jump squats



Plank Jacks

Carolina Dry Docks

Bobby Hurleys

Shoulder Taps



Ranger Merkins

Star Fish Crunches

Rinse and Repeat


Flutter Kicks (15 IC)

Freddy Mercury (15 IC)

American Hammers (20 IC)


“We are always falling in love or quarreling, looking for jobs or fearing to lose them, getting ill and recovering, following public affairs. If we allow ourselves, we shall always be waitingfor some distraction or other to end before we can really get down to our work.” C.S. Lewis

Are you aware of the distractions around you? We could you be doing more of if you could tune out some of the distractions/worries?

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