PAX Members: Hei Hei, Tater Tot, Zebra Cakes, Cutting Edge, T Swift, Canadian Bacon, Canon, Wait Time, Tuna Fish, Grip n’ Rip, Mother Goose, Vandelay, Armondo, Bubbles, Old Spice, Loofah, Zeebo, Lansbury, Tin Cup, Billboard, Sasquash, Vespa, Stitches, Tight Lip, Laser JetF3 – Fitness, Fellowship, and FaithWelcome! 5 Core Principles

  1. Open to All MenFree of ChargeAlways OutsideLed by Peers in Rotating FashionAlways End in Circle of Trust

Mission: The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.Credo: Leave no man behind, but leave no man where you found him.Any FNG’s? First time Oraclers?I am not a professional, please modify any exercise or movement as necessary.Warm-A-Rama – Mosey to sidewalk down from the flags 

  • Tricep stretches – 10 sec hold each sideSun Gods and reverse Sun Gods – 5 ICPlank Stretch Variations20 Big Boys IC20 Side Straddle Hops IC

Mosey to Statue by Entrance of Boys Town and back to SidewalkWarm-A-Rama

  • 5 Motivators IC 1-5 and back down from 5-120 hand release merkins

Mosey to wall by practice football fieldPre-Thang 

  • Wall Sit into Chill Cut Plank Intervals

  • 1 min, 1.5 min, 2 minWith a lap around the field goal post and back to wall in between each one

Mosey to Football Field The ThangTeams of 3

  • Over-unders – 3 each person

Headed to nearest goal line

  • Bear Crawl – 20 yards20 Copperhead squats ICBear Crawl 20 yards10 Mountain climbers ICBear Crawl 20 yards20 Box Cutters ICBear Crawl 20 yards10 Plank Merkins IC

  • *Not sure of F3 name for this exercise

  • Finished to goal line and turned around20 Yard Bunny Hops20 Yard Walking Lunges20 yard Broad JumpsFinished with 20 more Bunny Hops

Called “OMAHA” – Mosey back to flagsName-o-rama

  • Announcements: Brush Up Event, Mufasa’s Golf Outing, Shoe DrivePrayer Requests – for any injured or healing PAX members, Room Service’s Son – Pete COT – About how your problems aren’t as big as they seem when compared to others’ or what other people may be going through. Celebration of one year anniversary in F3 and the impact it has had on me.Closing Prayer from Hei Hei

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