13 PAX: Firewalker, Soda Pop, Rooney, Schrute, Trench, Zorro, Girl Dad, KOA, Double Dip, Feeny, Baby Shark
QIC: Knobs
Five Principles:
• Free of Charge
• Open to all men
• Held outdoors rain or shine
• Led by men in rotating fashion
• End in CoT; I am not a professional so modify as needed
Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!
Not a professional!! Any FNG’s? No FNG’s today so the beatdown will last longer!
Warm-O-Rama 5:32 (5 min)
• Side Straddle Hop 20 IC
• WTF – 10 Wide Merkins, 10 Tempo Merkins IC, 10 Freddie Mercury IC
• MF’R – 10 Merkins, 10 Flutter Kicks, 10 Ranger Merkins
• Number into groups of 4.
Pre-Thang: 4-20 Workout 5:37 (12 min)
Station #1:
• 4 Tempo Merkins
• 20 Copperhead Squats
Station #2:
• 4 Tempo Werkins
• 20 Johnny Dramas
Station #3:
• 4 Dive Bomber Merkins
• 20 Sumo Squats
Station #4:
• 4 Tempo Ranger Merkins
• 20 Bulgarian Split Squats (10 L/ 10 R)
The Thang: Dee’s Workout! 5:50 (18 Min)
• 400 m run; pick up 6 or Al Gore
• 10 Burpees
• 20 Hand Release Merkins
• 30 Air Squats
• 40 SSH
• Rinse & Repeat;
• 10 Count as needed
Mary: Mucho-Abo (6:08)
• 15 Heel Taps
• 15 Instagram Models (Oblique Crunch) L/R
• 15 E2K L/R
• 15 LBC
• 15 Sarpy Slammers
CoT: 3rd F Meaning? What does it mean to you?
Faith is grace, a super natural gift of god
Faith is certain, even when it does not make complete sense to our human reason
Faith seeks understanding and True faith is an on going process
Faith is not opposed to science
God created both physical reality and spiritual reality, and the two can never truly conflict
Through faith we deepen our relationships with god & each other. Through faith we experience the joy and love that comes with being a part of a community of believers.