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Saturday, April 11, 2026

F3 Platte (New World AO)

“Being Better”

Memorial Stadium, Pawnee Park

46°F, 13mph wind

 

8 PAX: Axe, Ground Beef, Cactus, Rancid, Hootchie, Backdraft, Geppetto (FNG), SWAT

 

VQ: SWAT

 

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 

Light Stretching

 

Mosey to the track

 

PRE-THANG

PAX into groups of 3

One person stays

One person goes ½ way

   Those PAX perform plank / high knees

One person carries coupon

   Switch when you get to your partner

Rinse & Repeat x2 carries each PAX

 

THE THANG

0 yd – High Jump x5

10 yd – Bonnie Blairs x10

20 yd – Merkins x15

30 yd – Air Squats x20

40 yd – Calf Raises x25

50 yd – Jumping Jacks x30

40 yd – Calf Raises x25

30 yd – Air Squats x20

20 yd – Merkins x15

10 yd – Bonnie Blairs x10

0 yd – High Jump x5

Jog Back / Rinse & Repeat

 

POST THANG

Mosey 1 lap around the track (coupon optional)

 

Mosey to the Shovel Flags

 

MARY 

PAX IC – American Hammers (Rancid-Style) x2 Rounds

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Naming the FNG (Welcome, Geppetto!)

   Announcements. 

   Prayer Requests.

 

MOLESKINE

“He who stops being better stops being good.”

 

If you don’t continue to grow or strengthen yourself, you will begin to regress in your accomplishments. 

 

Ball of Man.

End in Prayer. 

 

Coffeeteria at The Broken Mug. 

 

SYITG,

   SWAT