F3 Beatdown – Challenge Yourself Laser Jet – Jan 7, 2023 7am Oracle
In Attendance: Khaki’s, Greenhouse, Jei Jei, Rollbar, Tater Tot, Wentworth, Kryptonite, Steeple, Home Alone, Zebra Cakes, Cutting Edge, Spacebar, T Swift, Canadian Bacon, Cheap Seats, FNG – Spring Break
F3 – Fitness, Fellowship, and Faith Welcome!
5 Core Principles
- Open to All Men
- Free of Charge
- Always Outside
- Led by Peers in Rotating Fashion
- Always 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 (Circle Statue)
● 25 side straddle hops – IC
● 5 big ones each side
● 10 Tappy Taps – IC
● Foot to hand plank stretches
Mosey to Small Football Field
Pre Thang – Circle Up
● Lunge Sequence – 5 each side
● 25 Freddy Mercurys – IC
● 25 Shoulder Taps – IC
● 25 Heels to Heaven – IC
● 25 Rocketts – IC
● Partner Plank Over/Under Drill – 20 reps total (10 each)
○ one person planks, the other burpees, then jumps over the person planking, then crawls
under the person planking and switch
● Piggy Backs to the far cone and switch and then back to start – WALKING!!
● Piggy back to the far cone and back then switch – WALKING!!
Individual Cone Drills
● Reps 5,10, 15, 20, 25 – Go to each cone, run back to the start, and go to the next cone, etc… ○ Merkins ○ Squats – IC
○ Monkey Humpers – IC
End with a MARY (rancid style) and count off
● Announcements: CSAUP – Jan 28th
● Prayer Requests – for guys coming back from the retreat
● COT – I shared Motivational Quotes about challenging yourself to be better and my own
experiences related to F3
● Closing Prayer from Jei Jei