Weather: Moderate Rain 87% humidity, 45 degrees but feels like 36 degrees, wind 14 mph from NW. 

PAX (10) : Space Bar, Roll Bar, Honey Stinger, DaVinci, Convoy, Stink Bait, Boiling Point, Sven, KOA 

QIC: Knobs 

At 530 on the dot Knobs welcomed the PAX and recited the Five Core Principles: 1). Free of Charge, 2). Open to all men, 3). Held outdoors rain or shine, 4). Led by men in rotating fashionand 5) End in Circle of Trust. YHC reminded the PAX that I am not a professional so modify as needed. No FNG’s were here on this rainy day in the gloom! 

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! 

Started Warm-O-Rama at 5:32 and took a small lap around the track to get the legs warmed up.  Circled up the PAX and started in on our first exercises. • Side Straddle Hop 20 IC • Tappy Taps 10 IC  • Albatross Bat Wings w/ Johnny Drama• Cherry Pickers w Frozen Johnny Drama• WTF – 10 Wide Merkins, 10 Tempo Merkins IC, 10 Freddie Mercury IC• MF’R – 10 Merkins, 10 Flutter Kicks, 10 Ranger Merkins• Number into groups of 4. 

At approximately 5:38 we broke into our groups for the Pre-Thang.  For Pre-Thang I took a minute to breakdown exactly what would transpire during the workout.  While in their groups of four. Here is how it went.• 2 PAX run 400m• 2 PAX do Wojo Shuffles (Two Side Shuffle w/ Ground Touch) • Repeat 2x 

In the mumblechatter the Pre-Thang,  the PAX let me know that the Wojo Shufffles were pretty awful, especially after the second set. I’ll be using those again!! 

At 5:50 we broke in the The Thang.  I called this the “4/8 Grinder”.  In Your Group of four, two PAX will run and two will do exercise. Here is how the groups were broken up for exercises. 

Run Group: • From End Zone run to 40 yard line and complete 4 Burpees. Continue to run to 80 yard line turn around.  Once back at 40 Yard Line (8) Lt. Dan’s (Lunge, Lunge, Squat)

Exercise Group: AMRAP 1. Air Squats2. Alternating Shoulder Taps3. LBC4. Apollo Ohno’s5. Carolina Dry Docks6. Freddie Mercury’s7. Monkey Humpers8. Merkins9. Heels to Heaven10. Imperial Walkers11. Plank Jacks12. Flutter Kicks

Omaha called at 6:08! Since we didn’t have any FNG’s YHC knew we had additional time for Mary.  We took advantage of that time by breaking into some Mucho-Abo! • 15 Heel Taps• 15 Instagram Models (Oblique Crunch) L/R• 15 E2K L/R • 15 Sarpy Slammers 

At 6:13 we stopped Mary and moved into prayer requests and announcements. For my Circle of Trust, we spoke about Gratitude. “Gratitude turns what we have into enough.” – Anonymous… How do you show Gratefulness? To your M, family, friends? I use the 5 Mins of Gratitude app and it helps me stay focused on the daily tasks and intentions.

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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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