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Saturday, April 25, 2026

F3 Platte (New World AO)

“New Beginnings”

Memorial Stadium, Pawnee Park

49°F, 10mph wind

 

10 PAX: Slammer, Hootchie, Cactus, Axe, Armstrong, Disciple, Rancid, SWAT, Geppetto, DDR

 

QIC: DDR

 

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 

* Side Straddle Hops (SSH) x 25

* Imperial Walkers x 20

* Hillbillies x 20

* Arm Circles (forward/backward) x 15 each

* Good Mornings x 15

* World’s Greatest Stretch (slow, alternating)

* Inch Worms x 5

 

Mosey to the field

 

THE THANG

CARDIO BLOCK aka “THE RISE”

Cycle x 5 Rounds (5 min each)

1. Base (1 min)

* Jog in place or around AO

2. Build (1 min)

* High Knees

3. Challenge (1 min)

* Burpees (steady pace)

4. Push (1 min)

* Sprint (or fast feet if limited space)

5. Reset (1 min)

* Walking lunges (slow, controlled breathing)

 

STRENGTH BLOCK aka “THE FOUNDATION”

Ground-up bodyweight ladder representing building something new.

Ascending Ladder (The Build-Up) – 12 minutes

Start at 1 rep each, increase by 1 each round:

* Merkins

* Squats

* Big Boy Sit-Ups

Continue climbing until time (aim for ~10–12 rounds depending on group)

Descending Ladder (Refinement) – 8 minutes

Start at your max round and work back down:

* Carolina Dry Docks

* Reverse Lunges (each leg = 1)

* Plank Shoulder Taps (each tap = 1)

 

Mosey to the Shovel Flags

 

MARY 

PAX IC – American Hammers(Rancid-style)

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

 “New beginnings don’t require perfect conditions—just a decision to start again.”

 

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   DDR