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Saturday, May 2, 2026

F3 Platte (New World AO)

“The Run For The Roses”

Memorial Stadium, Pawnee Park

31°F, 0mph wind

 

13 PAX: SWAT, Shake-N-Bake, Hootchie, Armstrong, Rancid, Neo, Axe, 2-Stroke, Slammer, Tallow, Stent, Disciple, Cactus

 

QIC: Cactus

 

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 

20 IC – SSH

15 IC – Windmills

15 IC – Imperial Walkers

10 IC – Squats

10 IC - Merkins

 

THE THANG

THE STARTING GATE

3 Rounds

   100 yd Sprint

   7 Burpees

   10 High Knees

   15 Mtn Climbers

 

THE BACKSTRETCH GRIND

AMRAP:

   10 Merkins

   10 Squats

   10yd Walking Lunges

   15 Carolina Dry Docks

Rinse & Repeat for 7 minutes

 

THE TURN

   20 Flutter Kicks

   20 American Hammers

   15 Heels to Heaven

   1-min Plank

   20 Freddie Mercurys

 

THE FINAL STRETCH

“Derby Ladder” (7s)

   1 Burpee + 6 Jump Squats

   2 Burpees + 5 Jump Squats

   3 Burpees + 4 Jump Squats

   4 Burpees + 3 Jump Squats

   5 Burpees + 2 Jump Squats

   6 Burpees + 1 Jump Squat

 

 

WINNER’S CIRCLE

Stretch

 

Mosey to the Shovel Flags

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Cactus