F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

PAX present: Flowers, KOA, Goose, Davenport, Irish Car Bomb, Sweetroll, Grease Fire, Doppler, FNG (Milo), I am Jeeves, Painkiller, Da Kine, High Life, Tony the Tiger, Duracell, Tater Tot, Icy Hot, Stapler, Swiper, HuHot, 

QIC: HuHot

Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”


“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


        Open to all men

        Peer led

        Always outside

        End with COT (Circle of Trust)

Any FNG’s?


 – Tappy Taps

 – Sun Gods

 – Side Straddle Hops


Deck of Pain 

 – Burpees

 – High Knees

 – World War One’s

 – Jumping Jacks

30 Yard Sprints with Shoulder Work on Side 1 and 21’s (Merkins / LBCs) on Side 2

 – Shoulder Work: 50 Sun Gods / 50 Cherry Pickers / 50 Seal Claps / 25 Morrocan’s / 25 Chinooks


Announcements & Prayers:

COT:This is my VQ.  I’ve been doing F3 for about 3 months and have been coming pretty consistently which is saying a lot for me.  I’ve been hearing about F3 from my business partner in South Carolina for 7 or 8 years but I finally came when someone here invited me.  F3 has helped me physically a lot and has helped me realize some of my goals.  I’ve always enjoyed golf and the physical activity and the muscle build up has really helped my golf game.  To the point that I’m dreaming about being more competitive in golf. Competitive golf that has always been one of my goals, just not a realized one.  Without goals, it is hard to really move forward.  Without goals, you don’t really get very far.  One of the other areas I’ve realized I’ve needed a goal was my marriage.  My wife and I do marriage ministry and it wasn’t until recently that I realized I hadn’t really set a goal for my marriage.  We’ve always had a general goal… stay together, but not something specific.  I now have a goal of “one flesh”… a unity (not uniformity) that only a husband and a wife can have.  Keeping that goal in front of me can help me make decisions and stick it out during the tough moments that I’m tempted to tap out.  Having goals helps me lead and gives direction.

Thanks everyone for the encouragement at F3 and especially on my VQ!

Prayer – HuHot


Fomaha - 3843 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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