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Saturday, October 18, 2025

F3 Platte (New World AO)

“To The Core”

Memorial Stadium, Pawnee Park

42°F, 0mph wind

 

12 PAX: DDR, Bolt, Cactus, Hootchie, Rancid, Stent, Curly (FNG), Leave It, Disciple, Armstrong, Heavy (FNG), Sinatra

 

VQ: Sinatra

 

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
• Welcoming the FNGs: Curly & Heavy!
• Count-Off
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave no man where you find him.

 

WARM-A-RAMA

    25 IC – Side Straddle Hops

    20 IC – Sun Gods 

    10 IC – Chinooks

    15 IC – Imperial Walkers

    10 IC – Merkins

    15 OYO – Alt Shoulder Taps

   

Mosey 1 lap to center field

 

THE THANG

PUSH-PULL PYRAMID

Round 1

   20 – Merkins

   20 – Dips

   15 – Wide-Arm Merkins

   10 – Diamond Merkins

   25 – Mtn Climbers

Round 2

    Repeat above, subtract 5 reps each

Round 3

    Repeat above, subtract 5 reps each

 

CORE CRUSHER

3 Rounds, 45s work/15s rest

    Plank

    OH Air Press

    Superman Pusle

    Side-Plank Reach-Thru

1 min rest between rounds

 

PARTNER CARDIO BURST

    10 – Wheelbarrow Merkins

    10 – Bropees

    20 – Push-Up High-Fives

    Bear Crawl/Crawl Bear 20 yds

 

POST THING

42s

All PAX line up on goal line

Backpedal to the left 10 yds

Sprint 10 yds

Backpedal to the right 10 yds

Sprint 10 yds

Backpedal to the left 10 yds

Sprint 10 yds

Backpedal to the right 10 yds

Sprint to the goal line

Rinse & Repeat 4x

 

Mosey to the Shovel Flag

 

MARY (aka Core Exercises)

    15 IC – LBCs

    15 IC – Flutter Kicks

    All PAX – American Hammers (Rancid-style)

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Naming FNGs. 

   Announcements. 

   Prayer Requests.

 

MOLESKINE

This morning, we hit the core – not just for abs, but for foundation. You can’t build real strength without a solid center. You can have big arms or fast legs, but if your core’s weak, you crumble when pressure hits. 

 

Life’s the same way. Your core is your values, your purpose, your brothers beside you. When life throws punches, a strong core keeps you upright. 

 

So, keep building it – physically, mentally, spiritually. Because when your core is solid, nothing can shake you.

 

Be the rock your family, your team, and your community can stand on!

 

SYITG,

   Sinatra