Saturday, April 5th, 2025
F3 Platte (New World AO)
Memorial Stadium, Pawnee Park
32°F, 16 mph wind

7 PAX: Hogan, Disciple, Gospel, Rancid, DDR, Backdraft, Axe

QIC- Axe


0700 – WELCOME, BROTHERS! 

F3 – Fitness, Fellowship, and Faith

It is the mission of F3 to plant, grow, and serve small workout groups for the invigoration of male community leadership.

Five Core Principles: 
1 - F3 is free
2 - Open to all men
3 - Always Outdoors
4 - Led in rotation
5 - Ends in a Circle of Trust

Leave no man behind, but leave no man where you find him.

Introduction and disclaimer. 0 FNGs.

Mosey to center field

WARM-A-RAMA

4 IC– Motivators (4 descending to 1)
10 OYO - Washing Machines ( Torso twists)
10 IC - Side Grass Grabber
10 IC – Sun Gods (arm circles)
10 D/U - Burpees

Mosey to Bleachers West side of Stadium

PRE-THANG

10 D/U - Dips
10 D/U - Incline Merkins
10 IC - Step up
Rinse and Repeat X3

Mosey to the North stair set

THE THANG
"Stairway to Heaven"
- 1st set of stairs, bear crawl up and down 
- Jog to 2nd set
- 2nd set of stairs, feet together hop up, walk down
- Jog to 3rd set
- 3rd set of stairs: Jog up and down
- Jog to 4th set
- 4th set of stairs, lunge-walk to Bobby Hurley on each stair
- exit on Southside of bleachers 
- Jog the front of the track to the start

Rinse and Repeat till OMAHA!

Mosey to F3 Shovel Flag

POST THANG
MONSTER
"Monster" by SKILLET
Pax hold Plank
On 'Monster' Q calls down for one Merkin
(~ 18x Merkin total)

MARY
20 IC - Alt Shoulder Taps
20 IC – Flutter Kicks
20 IC – LBCs
All PAX – American Hammers (Rancid-Style)

COT

Name-O-Rama and Announcements

COT MESSAGE

Men, we are constantly in a battle, whether it is physical, mental, or spiritual. We are created to be in a community. The people you surround yourself with will be the ones you emulate.

Proverbs 27-17-
Iron sharpens iron, and one man sharpens another.

So be wise in the company you keep. It is easier to be pulled down than it is to lift someone up. 

In all things, take this quote from Martin Luther King Jr. to heart-

If a man is called to be a street sweeper, he should sweep streets as Michaelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well.
-Martin Luther King Jr.

Strive to be what we call H.I.M. ( High Impact Men). Be a light in the area where you live, work, and play.

Announcements
Coffeteria at Broken Mug

Prayers/prasies

SYITG!

~Axe