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Saturday, January 10, 2026

F3 Platte (New World AO)

“Your Journey”

Memorial Stadium, Pawnee Park

21°F, 9mph wind

 

11 PAX: Rancid, Bolt, Princess Peach, Gospel, Neo, Axe, Slammer (FNG), Chopper, Sinatra, SWAT, Hootchie

 

QIC: Hootchie

 

0700 – WELCOME, BROTHERS! 

F3 – Fitness, Fellowship and Faith

• The Opening Statements
  • F3: Fitness, Fellowship and Faith
  • Mission Statement: It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership
  • Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust
  • Disclaimer: I am not a professional. 
    • Modify as necessary
• Count-Off
• Welcoming the FNG
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave 

no man where you find him.

 

Mosey to the south end zone 

 

WARM-A-RAMA 

BANGERS (10 IC each)

                  B-onnie Blairs

                  A-lternating Shoulder Taps

                  N-oodling for Fish

                  G-as Pumpers

                  E-lbows to Knees

                  R-ockette Dips

                  S-tep-ups

 

PRE-THANG 

MURDER BURPEES

“Here Comes the Hotstepper” by Ini Kamoze

Every time you hear the word “murderer”, do a Burpee

High Knees AMRAP rest of the song

 

STEP INTO THE CIRCLE

“Move” by Thousand Foot Krutch

Hold a Plank

Every time you hear the word “move”, 

Plank Walk right, then next “move”, Plank Walk left

When you hear “circle”, Plank-Spin in place

 

THE THANG

PLANK HURDLES

PAX in 3 groups

1 man sprints to the 20, holds a Plank

Next man sprints, hurdles his teammate, 

Sprints another 20 yards, holds a Plank

Rinse & Repeat until each team is at the north end zone

Repeat back to the south end zone

                  THEN

BLIMPS

PAX split into 4 stations

Perform 1 round at all 4 stations, sprint between each

When 1 round complete, move to the next

   Round 1 – 5 Burpees

   Round 2 – 10 Lunges

   Round 3 – 15 Imperial Walkers

   Round 4 – 20 SSH

   Round 5 – 25 Plank Jacks

   Round 6 – 30 Squats

 

Mosey to the Shovel Flag

 

MARY

All PAX – American Hammers (Rancid-Style)

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Naming the FNG. (Welcome, Slammer!)

   Announcements. 

   Prayer Requests.

   Ball of Man.

 

MOLESKINE

Learn from your experience and mistakes.

Be grateful for your journey.

 

SYITG,

   Hootchie