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Saturday, April 18, 2026

F3 Platte (New World AO)

“Courage to Continue”

Memorial Stadium, Pawnee Park

31°F, 8mph wind

 

8 PAX: Chopper, DDR, Cactus, Slammer, Octane, Axe, Rancid, SWAT

 

QIC: 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 

10 IC – Sun Gods (f/b)

10 IC – Michael Phelps

10 IC – Big Arm Circles

30s – Arm Cross Body (l/r)

 

Mosey 1 lap around track

 

PRE-THANG

“Flower” by Moby

   On “up” – high plank

   On “down” – low plank

Hold till end of song

 

Mosey to the Shovel Flags

 

THE THANG

Each PAX grabs 1 large / 1 small coupon

10 IC – Chest Press

10 IC – Single Arm Curl (l/r)

10 IC – Both Arm Curls

10 IC – Lateral Raises (l/r)

10 IC – Front Raises

10 IC – Triceps Extension

15 D – Decline Merkins

Rinse & Repeat x3

 

POST THANG

Mosey 1 lap around the track

 

Mosey to the Shovel Flags

 

MARY 

PAX IC (Rancid-style, x2 rounds each)

   American Hammers 

   Plank

   Mtn Climbers

   LBCs

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

“Success if not final; failure is not fatal. It is the courage to continue that counts.”

• Winston Churchill

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   SWAT