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Saturday, March 14, 2026

F3 Platte (New World AO)

“What You Do”

Memorial Stadium, Pawnee Park

31°F, 13mph wind

 

10 PAX: Rancid, Chopper, 2-Stroke, DDR, Barn Door (Omaha), Ground Beef, Cactus, Hogan, Backdraft, 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
• 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 

   10 IC – SSH 

   10 IC – Windmills

   10 IC – Tappy Taps

   10 IC – Big Ones

   10 IC – Imperial Walkers

   10 IC – Cherry Raisers

   10 IC – Mtn. Climbers

 

THE THANG

Everything is done on the football field. 

All methods of travel (MOT) are:

Skip, Bear Crawl, or Lunge

 

Station 1 – Goal Line

Station 2 – 25yd Line

Station 3 – 50yd Line

Station 4 – 75yd Line 

 

How it works: 

Do the exercise at each station for 60 seconds, 

Then move to the next station. 

After you finish Station 4, walk/jog back to Station 1 (recovery walk). Do Planks until everyone returns to the Goal Line or Pick Up the Six. 

 

Station 1 – Merkins

Station 2 – Squats

Station 3 – Dying Cockroaches

Station 4 – High Knees

 

Rinse & Repeat x4

 

POST THANG

Rotating exercise selections.

One PAX calls out an exercise for everyone lese to do AMRAP while he runs to the 20yd line and back. 

   Rinse & Repeat thru all PAX x2

 

Mosey to the Shovel Flags

 

MARY

   All PAX – American Hammers (Rancid-Style)

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

In recognition of St. Patrick’s Day this Tuesday, 

a quote from him:

“Never trust a dog to guard your food.”

 

On a more serious note:

“May the strength of God pilot us, 

May the wisdom of God instruct us,

May the hand of God protect us,

May the Word of God direct us.

Be always ours this day and forever more.”

 

When dealing with the tough things, reflect on why you do what you do. Reminding yourself of why you chose your career, why you carry yourself a certain way, or why you want to get better, are all great ways to help correct the course if you feel like things are getting off track. 

 

Ball of Man.

End in Prayer. 

 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Hootchie