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”
Disclaimer
“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
Free
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
Warmarama:
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
Werkins
Burpees
Plank Jacks
Carolina Dry Docks
Bobby Hurleys
Shoulder Taps
LBCs
Spider-Man’s
Ranger Merkins
Star Fish Crunches
Rinse and Repeat
Mary
Flutter Kicks (15 IC)
Freddy Mercury (15 IC)
American Hammers (20 IC)
COT
“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?
