“Werner Ladder” 

# of PAX 9 HIM Grease Fire, Animal House, Duracell, Ferdinand, Firewalker, Mulch, Gump, Farva. 

Q: Tony The Tiger 

Pre runners: Firewalker, TTT 

TTT then 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. FNG’S? 

TTT then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT). 

Warm-a-rama: Mosey to the lake parking lot 


Wish Wash Tappy taps-10IC 

Cherry Pickers-10-IC 

Wind Mills-10IC 

Big Ones- 10IC 


There were four cones set up in a straight line, with some good moseying in between. We then did the below exercise, round one, at each cone then ran back to the first cone and did round 2 and so on. We only made it to round 5 before Omaha was called. 

Round 1: 5 Burpees 

Round 2: 10 Calf Raises 

Round 3: 15 Squats 

Round 4: 20 Mountain Climbers-IC 

Round 5: 25 Ranger Merkins 

Round 6: 30 Bobby Hurleys 

Round 7: 35 Sit Ups 

Round 8: 40 Plank 

Omaha was Called at 6:08 

Announcements/Prayers: Farva and his partner. Mulch and his recovery back to F3. 

COT: Being we have the PERFECT size group I asked everyone to share who inspires you inside F3. I will keep everyone’s answers private but remember people need to hear it want to hear it and love to hear it. Be positive and let others know. 


Fomaha - 3870 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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