Tuesday, March 30, 2021 5:30am | The Sanitarium | PapillionLaVista High School| ~42 degrees, Windy

12 PAX:  Boiling Point, Levy, KOA, Knobs, Feeney, Soda Pop, Rooney, Swiper, Girl Dad, FNG (Silo), Double Dip (who dipped early)

Q: Zorro

5:30am Zorro welcomed the Pax to F3 reminding them of the Mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  F3 Core principles were stated 1) Open to All men 2) Always Free 3) Always held outdoors 4) Lead in a rotating fashion, and 5) Ends in a Circle of Trust (COT).  

5:31 Dynamic warm-up

5:34 Partner grinder with planks, bobby hurleys, Carolina dry docks, and Lt. Dans with a stair run and a hill run. 

5:50 3 member team sprints with a hurdle to go under and a hurdle to go over in the middle of the sprint. 

6:00 200 yard sprint followed with a 100 yard sprint

6:10 Name-o-rama. Named an FNG Silo

Zorro shared about being present with your kids which is different than just being in the room. Connecting with your kids and wife allows them to feel secure in their love from you as their father.

Fomaha - 3225 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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