Search For Pie

F3 – Fitness Fellowship and Faith 

“Today we are focusing on the First F Fitness” 

PAX present: Grease Fire, Sweet Sweet, Stranglehold, Echo, Bayside, Duracell, Double Dip, Short Sale, Painkiller, Range Ball, Irish Car Bomb, Mulch, THC Farva 

Mission Statement 

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

Disclaimer 

“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 

Free 

Open to all men 

Peer led 

Always outside 

End with COT (Circle of Trust) 

Warmarama: 

We ran down to the entrance to the neighborhood while doing the following while running: 

15 Sun Gods (Front) 

15 Sun Gods (Reverse) 

15 Seal Claps 

Pre-Thang: 

We partnered up to take turns running up the small hill and Bernie Sanders back down. At the top, we completed the number of burpees correlated with the number of times we went up the hill. The partner not running would hold a “Plank Death” until his partner returned. A “Plank Death” is a Swipper inspired Chloe plank with an alternating leg raise. All PAX completed 10 trips up the hill. Lots of sweat stains on the street….love it! 

Thang: 

We moseyed to the Werner runway marked by 6 light up cones. We would run to each set of cones and complete 14 reps at each cone, which represented 3.14 or Pie. 

1st trip down: (ICB asked to pick up the cones after the first trip…nice try!) 

14 Merkins 

14 T Merkins 

14 Workins 

2nd trip down: 

14 Dips (on picnic tables) 

14 Durkins (feet on picnic tables) 

14 Carolina Dry Docks 

3rd trip down: 

14 Air squats 

14 Bobby Hurleys 

14 Alt. Lunges (IC) 

4th trip down: 

14 Farva Beans (clockwise) & 14 Farva Beans (counter clockwise) 

14 Heels To Heaven 

14 Flutter Kicks (IC) Duracell’s choice 

Mary: 

Sarpy Slammers 

NOR 

See above for PAX present 

COT: We joined the Titan Alley murph crew for the shovel flag pass from Lucky Charms to Feeney. 

Prayer – Lucky Charms 

10-7, EOT 

Farva

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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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