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Saturday, March 28, 2026

F3 Platte (New World AO)

“The Feels”

Memorial Stadium, Pawnee Park

35°F, 13mph wind

 

8 PAX: Rancid, Armstrong, Slammer, SWAT, DDR, Cactus, Ground Beef, Bolt

 

QIC: Bolt

 

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.

 

WARM-A-RAMA 

Stadium Stairs

Finish at center field

 

PRE-PRE-THANG 

10 IC - SSH

10 Rep - Sumo Squat

10 Rep - FW Lunge w/ Twist toward lead leg

10 Rep - plank shoulder tap 

10 Rep - plank leg raise 

10 IC - Flutter Kicks 

10 IC - Pretend Jump Rope

 

PRE-THANG

“I Got A Feeling” 

-First 1:30

Mike Tyson Merlin - every feeling 

Plank during (tonight’s gonna be a good night)

-Next 1:00

Leg raises 

-Next 30 sec

Mike Tyson Merlin - every feeling 

Plank during (tonight’s gonna be a good night)

-Next 1:15

Hip Thrusts

-Final 35 sec 

Mike Tyson Merlin - every feeling 

Plank during (tonight’s gonna be a good night)

 

Mosey to north end zone

 

THE THANG

0 yard line - 10 monkey humpers 

Army crawl to 10 yard line 👍🏽

10 yard line - 10 air squats 

Tiptoe walk to 20 yard line 

20 yard line - 10 calf raises 

Broad jump to 30 yard line

30 yard line - 10 dead bugs 

Backward walk to 40 yard line 

40 yard line - 10 windmills 

High knee walk to 50 yard line

50 yard line - 10 plank to pike 

Rest 1:30 

Rinse & Repeat to other end zone

 

POST THANG

10 Rep - shoulder shrugs 

5 Rep - toe touches 

5 IC - Michael Phelps 

10 IC - Chest Openers (hands behind back)

10 IC - butterflies 

5 IC each - lying hamstring stretch 

10 IC - Cat Cow

15 sec - Childs pose 

10 IC - Glute Bridge Hold

15 sec rest and full stretch

 

Mosey to the Shovel Flags

 

MARY 

    PAX IC – Bolt Hammers (Rancid-Style)

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

“There are two things we must have if we are going to change our way of life. One is faith, the confidence in things unseen, that fundamental goodness and purpose in the universe. The other is obedience, that is living according to our faith, living each day as we believe God wants us to live, with gratitude, humility, honesty, purity, unselfishness and love. Faith and obedience, these two, will give us all the strength we need to overcome sin and temptation and to live a new and more abundant life.”

 

https://open.spotify.com/playlist/12FziM2ocVKFvekxkgCwy5?si=a2c8ac36709647fd
 

Ball of Man.

End in Prayer. 

 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Bolt