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Saturday, October 4, 2025

F3 Platte (New World AO)

“Free Bird”

Memorial Stadium, Pawnee Park

72°F, 14mph wind

 

23 PAX: Sinatra, Stent, Backdraft, Cross Check, MJ, GNR, Axe, Armstrong, Fluoride, Ground Beef, Shake & Bake, Hoochie, DDR, Bolt, Two Stroke, Rancid, Walleye, Suds, Powerline, Cactus, Maverick, Landman, Disciple

 

QIC: Disciple

 

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
  • Friendly-New-Guys are why we are here
• Count-Off
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave 

no man where you find him.

 

Mosey to the football field

 

WARM-A-RAMA

    15 IC – Side Straddle Hops

    20 IC – Sun Gods – Sobriety Style (10F/10B)

    10 IC – Windmills

    20 IC – Monkey Humpers

    

PRE-THANG 

GONE IN 60 SECONDS

“Flower” by Moby

PAX start in a Low Plank Position

Transition to High Plank Position on “Green Sally Up”

Transition to Low Plank Position on “Green Sally Down”

31x until the end of the song in 3m26s

 

Mosey to Bleachers

 

THE THANG

FREE BIRD

“Free Bird” by Lynyrd Skynyrd

Stadium Stairs

Normal Stair Sprint

Sideways Run – Right Leg First

Two Step Lunge

Sideway Run – Left Leg First

Normal Stair Sprint 

 

Once you reach the end, jog on the track back to the original starting point and do it again

 

15:00 OYO – as many sets of stairs as possible

 

POST THING

ULTIMATE FRISBEE

“2005 Punk Rock Bangers” by Various Artists

PAX divides into 2 teams

15 minutes on the football field

 

POST POST THING

GASSERS

Line up on the west sideline

All PAX run sideline to sideline 3x

Do two rounds until return to west sideline

 

Mosey to the Shovel Flag

 

MARY (aka Core Exercises)

American Hammers (Rancid-style)

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Naming FNGs. 

   Announcements. 

   Prayer Requests.

 

“QUOTE.”

“Start Where You are. Use what you have. Do what you can.” – Arthur Ashe

 

It takes a conscious decision to improve yourself – whether in your health, your career, your family life, etc.  It’s easy to say “I’ll start tomorrow” or to try and wait for an ideal time. Success requires commitment – commitment to start….commitment to work hard….and commitment to reach your goals.

 

SYITG,

 

Disciple