F3 – Fitness Fellowship and Faith
“Today we are focusing on the First F Fitness”
PAX present: Othello, Slow Pitch, Honey Stinger, Flying Tomato, Biff, Bonnie, Lucky Charms, Chippendale, Hoosgow, Range Ball, Sister Act, U-Haul, Patton, Ice T, Sticky Bandit, Grillz, Tater Tot, Griswold, Painkiller, DrThunder, Mufasa, Polaroid, Black Flag, Zebo, Wentworth, Tuner, Splinter, Short Sale, Touche, The Plague, Folsom, Bloodshot, Grease Fire
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)
Any FNG’s?
Mosey to the parking lot
Warmarama:
Sidestraddle Hope: 20 IC
Tappy Taps: 15 IC
Windmills: 15 IC
The Pre-Thang: Partner up for Bridge over the nest. Partner 1 starts bearcrawl across the parking lot while Partner 2 does 10 merkins, 10 air squats, 10 LBC runs to sidewalk takes over bear crawl for partner 1. Partner 1 goes back for exercises and then takes over bear crawl from partner 2. Rinse and repeat.
Partners group up for 4 man groups to do 4 man grinder in the field.
Station 1 push
Run up and down the hill
20 Groiners
Station 2 AMRAP 1 exercise per round
Cracker Jack squat
Copperhead Squat
Failure to Launch
Station 3 AMRAP 1 exercise per round
Alternating Shoulder Tap
Carolina Dry Dock
Bat Wings
Station 4 AMRAP 1 exercise per round
LBC
Heels to Heaven
Gas Pumper
Mosey to the parking lot for Mary
Modify Bruce Lee due to the small size of this workout group:
34 American Hammers Rancid style
NOR
COT: 1% better every day. Its been a crappy year with lots of set backs, what is one part of life you have gotten 1% better in this year. PAX all named an area they have improved in. Interestingly enough the improvements mentioned were in areas of connections with others and not in feats of strength or self-achievement. Keep getting 1% better!
Prayer – Biff
