VQ – Lincoln Log – We had 18 Pax and I screwed up the name-o-rama, but you guys know who you are and thanks for making my VQ special!!!
F3 – Fitness – Fellowship – Faith
Mission – Plant, Grow & Serve Small Workout Groups for the Invigoration of Male Community Leadership
5 Core Principles
Free of Charge – Open to All Men – Held Outside – Led in a Rotating Fashion by Peers – End with CoT

We had one FNG which happened to be my 3.0 (10 year old son of Mr. Miyagi and grandson of Lincoln Log)
Warm-a-rama: – 15 Reps per (4 Minutes)
• Sun Gods
• Side Straddle Hops
• Tappy Taps
• Big Ones
• Windmills (Abe Vigodas)
• Imperial Walkers
• Michael Phelps

Mosey to High School (3 minutes)
• Count off by 3’s – Monkey Roll Drill (2 Minute) – This was harder than I remember!!!! 45 years will do that!
• Up – Downs (1 Minute) Also harder than I remember – All I could think was “if you can’t do it don’t Q it” Lord have Mercy!!!!

The Thang:

4 Station Grinder (28 Minutes)
• Count off by 4

• 20 – Coupon Curls
• 20 – Coupon Press
• 20 – Coupon Grave Diggers
• 20 – Coupon Chest Press
• Carioca to next station

• 20 – Squats
• 20 – LBC’s
• 20 – Baryshnikov’s
• 20 – Frozen Freddies
• Skip Hop to next station

• 20 – Big Boy Sit Ups
• 20 – Monkey Humpers
• 20 – Judo Sit ups
• 20 – Hydraulic Squats
• Back pedal to next station

• 20 – Merkins
• 50 – Jump Rope
• 20 – Box Cutters
• 50 – Jump Rope
• Run / Pass back to starting station
• Rinse & Repeat if time allows

Omaha – Mosey back to court (3 Minutes)

6 MoMary (3 Minutes)
• American Hammers
• Leg Lift Scissors

Count-O-Rama – 18 Pax
Name-O-Rama – No video of the Name-o-rama due to technical difficulties which I blame on my technical advisor Mr. Miyagi….Our FNG (Luca Castillo) was given his F3 name of “Cobra Kia 2.0”

Disclaimer: I am not a professional. This is my faith journey!
Thanks for your unconditional friendships
Last time I experienced this kind of fellowship was with my HS football teammates
F3 has gotten me in the best physical shape since college (still a long way to go)
The unconditional friendships of F3, is the “IT” that keeps us all coming back for more…I want to share with you a story of a man who sought truth in all the wrong places, alcohol, drugs, sex, gambling, work, money…for 45 years he would strive to find that thing that would make him whole…but to no avail.
Then, one day his son came home from college to share the “ultimate truth” that left to ourselves we all are running long to eternal judgment and that the only way to “get right with God” was through faith in Jesus Christ.
You see this guy thought he was a pretty good guy, went to church sometimes, never did anything really bad like kill someone or steal $1M but he was deceived into thinking that God would surely forgive him for the not so good things because of all the other good things that he did. But that is not how it works with God
John 3:16 – For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. We are all terminal and we are all sinners…no one gets out of this world physically alive, BUT that is not the end of the story.
You see the reason that I know this story is because that man was me. For 45 years I thought I knew what truth was.
But God….who is rich in mercy, because of His great love for us, even when we were dead in our sins, made us alive together with Christ, for it is by grace you can be saved through faith, not of ourselves, it is a gift of God, not of works, lest any man should boast – Ephesians 2:4-5 , 8-9
How can it be that simple yet so hard…Pride, we want to make it about ourselves!
One of the most profound questions ever asked in world history was by a man named Pontius Pilate. As Christ stood in judgment before Pilate, Jesus said, “I have come into the world that I should bear witness to the TRUTH. Everyone who is of the truth hears my voice”
Then Pilate said, “What is Truth”?
As truth personafide stood before him, Pilate still did not understand what the ultimate truth was.
I want challenge all of you to SEEK TRUTH , because when you truly find it, you will never be the same and truth will be your guide.

Fomaha - 2903 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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