1/20/2022, 5:00 | The Steel Mill | 4°F

PAX: Nelly, Sweet Roll, High Life, Milo, Simmons

QIC: Simmons

At 5:30 Simmons welcomed PAX to F3 and thanked them for coming out for his Q. He reminded them of the mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership. He then covered the 5 core principals of F3. 1) Open to ALL men. 2) Always free. 3) Always held outdoors. 4) Lead in a rotating fashion. 5) Ends with a Circle of Trust (COT). He also stated, “I am not a professional! And to modify as needed!” Lastly he asked if we had any FNG’s (there was none).

The Warm – A – Rama 

The Warm – A – Rama consisted of 20 Imperial March, 20 Butt Kicks, 20 Monkey Humpers, 16 Big Ones in cadence, 20 Arm Circles, 20 Cherry Pickers, and 15 Side Straddle Hops in cadence.

The Thang

The workout was broken up into three sets. The first set was chest focused. It consisted of three rounds of 12 incline merkins, 10 merkins, 8 decline merkins, 15 floor presses, 10 skull crushers, and 8 alternating incline bench press. After completingall three rounds PAX then carried their dumbbells in one hand,over head, in a farmer carry to a cone about 40 yards away. Once at the cone PAX completed 20 seconds on a side plank, 20 seconds on a front plank, and 20 seconds on the other side plank. After completing the 3-way planks we farmer carried the weights in the other hand back to the pavilion.

The second set was leg focused. We did 20 toe to calf raises, 12 sumo squats, 10 narrow goblet squats, 8 overhead dumbbell squats, and 20 mountain climbers in cadence. This set was also completed three rounds, and followed by another overhead single arm farmer carry and 3-way plank.

The last set was all shoulders. It consisted of 8 alternating shoulder press, 12 up right rows, 10 lateral raise, 10 front raise, and 10 rear deltoid fly’s. We completed two rounds before OMAHA was called. 

Announcements/Prayer Requests: Sweet roll traveling, upcoming events


I kept it short and sweet. I mentioned how my phrase for the year was “Do it now”. I talked about how everyone has their areas in life that we put things off in. whether it’s at work, at home, with a family member, we all have things that we procrastinate. So I challenged PAX to stop waiting and just get it done with when it come up in your thoughts.

I thanked everyone for coming out to freeze with me. We closed with a prayer

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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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