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Saturday, December 13, 2025

F3 Platte (New World AO)

“Cold Start”

Memorial Stadium, Pawnee Park

10°F, 12mph wind, snow flurries

 

6 PAX: Shake-N-Bake, Hootchie, Cuban B, Neo, Tiny, Rancid

 

QIC: Rancid

 

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
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave 

no man where you find him.

• Welcome the FNGs

 

Mosey to the shot-put field

 

WARM-A-RAMA 

    15 IC – SSH 

    10 IC – Don Quixote 

    15 IC – High Knees

    10 IC – Tappy Taps 

    20 IC – Sun Gods

    15 IC – Copperhead Squats 

    10 IC – Imperial Walkers 

 

Mosey to the tennis court

 

PRE-THANG 

IGNITION

Circle up

   1 min – Air Squats

   1 min – Merkins

   1 min – Lunges

   1 min – Plank

   Jog to end of courts & back

Rinse & Repeat

 

Mosey to the south end zone

 

THE THANG

WARM FRONT

Three 4-minute stations

AMRAP

 

Station A

   10 IC – Bobby Hurleys

   10 IC – Mtn Man Poopers

   10 IC – Bonnie Blairs

 

Mosey to center field

 

Station B

   10 IC – Hand-Release Merkins

   10 D – Carolina Dry Docks

   10 IC – Plank Jacks

 

Mosey to the north end zone

 

Station C

   10 IC – Flutter Kicks

   10 IC – LBCs

   10 IC – Penguins

 

Mosey to center field 

 

POST THANG

B.O.M.B.S.

   5 OYO – Burpees

   10 IC – Overhead Press

   10 D – Merkins

   10 U – Big Boys 

   10 D – Squats

Rinse & Repeat

 

Mosey to the Shovel Flags

 

MARY 

    All PAX IC – American Hammers (Rancid-Style)
 

COT (aka Circle of Trust)

   Count-off.

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

“The most difficult thing is the decision to act; the rest is merely tenacity.”  

• Amelia Earhart

 

Cold mornings make the decision to show up feel harder than the workout itself. Before we even step out the door, the doubts creep in — Do I really want to move today? Do I have the energy? Wouldn’t it be easier to stay warm?

 

But the hardest part isn’t the work. It’s the choice.

Once we act — once we take that first step out of bed, into the cold, and toward something that makes us better — everything after that is just tenacity. It’s simply staying in motion.

 

Each of us made that decision this morning. You overcame the hardest part before the beatdown ever started. 

Let that remind you that you have the power to begin hard things — at home, at work, in your relationships, in your faith, in your health.

 

Don’t wait to feel ready. Just start.

Make the decision — the rest will follow.

 

Ball of Man.

End in Prayer. 

 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Rancid