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Saturday, May 3, 2025

F3 Platte (New World AO)

World’s Toughest Mini Mile

Memorial Stadium, Pawnee Park

38°F, 2 mph wind

PAX: Leave It, Armstrong, Disciple, Cactus, Rancid

VQ: Disciple

 

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
• Welcoming the FNG
  • Friendly-New-Guys are why we are here
• Count-Off
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave 

no man where you find him.

 

Mosey to the Football Field

 

WARM-A-RAMA

“In Heaven There Is No Beer” by Frankie Yankovic & His Yanks

    15 IC – Side Straddle Hops

    20 IC – Sun Gods – Sobriety Style (10F/10B)

    10 IC – Washing Machines

    10 IC – Windmills

    45 IC - Bolt 45s

    

Mosey to the bleachers

 

PRE-PRE-THANG

THE 90’S

“Twister Soundtrack” by Various Artists

90 seconds of various exercises – AMRAP

   Dips
   Step Ups

 

Mosey to the Football Field

 

   X-Crosses

   Supermans

 

PRE-THANG 

THUNDERSTRUCK

“Thunderstruck” by AC/DC

PAX hold Plank Position

One Merkin, Q calls down on each “Thunder”

33x until the end of the song in 4m52s

 

Mosey to Starting Line of Track   

 

THE THANG

WORLD’S TOUGHEST MINI MILE

Linkin Park Playlist

70m – Burpee Double Footed Hops

70m – Bear Crawls

70m – Walking Lunges

200m – Run

 

20:00 minutes – exercises done in succession around the track – goal is to complete 2 laps 

 

MARY (aka Core Exercises)

PROUD MARY

“Proud Mary” by CCR

-Little Baby Crunches OYO

-Gas Pumps for each “Rolling” verse

-Flutter Kicks OYO until next “Rolling” verse then repeat

All PAX - American Hammers

 

Mosey to the Shovel Flag

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Naming FNGs. 

   Announcements. 

   Prayer Requests.

 

 

“QUOTE.”

“Every father should remember that one day his son will follow his example instead of his advice.” – Charles Kettering

 

Put your money where you mouth is and do as I do and not as I say.  Prioritize leading by example, especially when it comes to parenthood. 

 

SYITG,

 

Disciple