Workout F3


January 25, 2023| The MainStage |Millard South High school| 21 degrees

#’s Pax: 13

QIC:  Double Dip 

5:00am      Pre-Run: Swiper, Ecabar, double dip, baby shoes, ice box, boss hog

5:30am Welcome –See how hard you are willing to work because everything is training for something! Also, reminding the HIM’s of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

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).

FNGs today – no

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:32 am Warm-a-rama: 

  • Run a lapse around the track, then meet in the middle.  Then we circled up and completed the following:
    • 20 side straddle hops
    • 15 string riper
    • 10 sun gods forward and 10 backward
    • 15 goofballs
    • Hurdlers stretch for a 10 count each leg

5:38 am Pre Thang – Balls to the WALL:  20 Australian mountain climbers 10 alternating shoulder taps and 5 dirkens. 3 rounds

5:42              The Thang-  At the big stands, packs member will do the following up the stairs and run to the end of the stands and down, then run to the beginning.

  • Run and hit every step
  • Bunny hop up hitting every step
  • Run up and skip 1
  • Run up and skip 2
  • Bunny hop and skip one

5:50 am The next Thang –

  • 100 yards of death: do the following exercise from goallin to goal line.  Plank to the 6
  • Lunges to the 50 and do 30 maverick merkens then continue to lunge to the goal line. 
  • Bear crawl to the 50 do 30 maverick merkens then continue to bear crawl the goa line.

6:02            6 MOM

–     Free to Lead: Every Packs member did 20 of their favorite ab exercises. The. We did American Hammers Rancid Style IC around the circle.

At 6:10 am          NOR: Baby shoes, Boss hog, Amadeus, Flee, Escobar, Sweet sweet, Ice box, Q Tip, Bayside, Rowdy, Urkel, Swiper, Double dip


  • SCaup this Saturday
  • Halfway house at the maze
  • Free to bleed

Prayer Requests:  

  • Matt Vacanti’s Son with cancer
  • Pit stops Lindsey fighting brain cancer
  • Visti family 
  • Micka amadaous friend


“Fear: Face Everything and Rise

I told my story about the fear of coming out to F3 because of the cold.  Now I use that to EH guys.

Be tough and face your fears.

Double Dip. Aye!

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