F-3 Workout – 7/21/2022
July 21 I AO – The Battlefield I 72 Degrees
PAX 24: Samples (Respect), Gunner, Crosscheck (Hate), Wentworth, Swinger, Black Lung, Splinter, Retweet, Rollbar, Beta Max, Irish Car Bomb, Paddles (Respect Respect!), Rosetta, Dobbler, Honey Maid, Invictus, Vandelay (Respect), Q-Tip (Respect Respect!), Folsom, Tom Tom, Bloodshot, Biff
Q: VQ – Chariot and Redacted
F3
Fitness
Fellowship
Faith
F3 Mission
The mission of F3 is to plant, serve and grow small workout groups for the invigoration of male
community leadership.
Five Core Principles
Free of Charge
Open to All Men
Always Outside
Led in a Rotating Fashion
Ends with a COT (Circle of Trust)
F3 Credo
Leave no man behind but leave no man where you found him
We Are Not Professionals
Warm-Up (5:32) – Parking Lot Behind Football Field
- Side Straddle Hops – 15
- Tappy Taps – 15
- Goofballs – 15
- Big Ones – 10
Pre-Workout (5:36)- Parking Lot Behind Football Field
- Mike Tyson with Bear crawl across the parking lot.
Workout (5:45)
Group 1- Jog the curves of track, sprint the straight-aways – Plank/Al Gore till entire
Group Finishes – Just Once (Start in the Southwest Corner of the track)
Group 2– Broad jump to the 20 – 20 Big Boys, Lunges back to goal line – 20 Freddie
Mercury’s IC – Repeat until Pushed (South Endzone)
Group 3 – 2 Burpee, Run Up + Down the Stairs, 4 Burpees, Run Up + Down the Stairs,
etc. (Bleachers)
Group 4 – 20 Carolina Drydocks, 15 T-Merkins, 10 Ranger Merkins, 5 Merkins Wipes-
Repeat until Pushed (North Endzone)
Post Workout
American Hammers, Rancid style
Namarama
Announcements
Prayer Requests
COT
Prayer- Led by Samples
COT:
I sat up last night writing the COT and then when Chariot started the workout and did the F3
Mission, Principles, and Credo the COT went out the window. Chariot has always been a
introvert so to see him lead the work was awesome for me to watch. We have a sign in our
house that says
“There will always be a reason you meet people. Either you need them to change your life or
you’re the one that will change theirs.”
We have had this hanging in our house for five years and I read it at least twice a day every
day. My wife taught nursing at Creighton and our family has blessed with the opportunity to
meet some truly wonderful people that have gone thru the nursing program. We have hosted
holidays for new graduates that can’t make it home because of work schedules, had birthday
parties for homesick kids, and even had them over for dinner or movie when they have a rough
day at work. I go back and forth on those relationships with her former students and try to
decide who has changed who lives more. I know F3 has changed our lives.
We started coming to F3 on Memorial Day, I pulled my kids out of bed and we did the Murph in
the rain, and they had a blast. Since then, we have tried to come out as much as possible, they
love the workouts, but I think I enjoy watching my kid’s reactions to being part of the group
more. Whether it is my 12-year, Slingshot, barely getting through the front door at home before
he starts telling his mom about how Khaki’s let him lead the count for squats during the workout;
or seeing my 16 year old, All-Star run at the front of the pack during a workout and everyone
pushing him to finish and not slow down; watching Wentworth carry on a conversation with The
Protector, who loves to talk, the entire 1776 games; or seeing Chariot running with
Smashmouth, Stella, or Honey Maid and carrying on a conversation the entire run, which is a
huge deal if you really knew how much of an introvert he is. I could keep going on with
examples, but I would just want to say thank you to everyone in F3 for what you all do every
morning for my family and ask that you continue to have those impacts on others too.