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Saturday, August 22, 2026

F3 Platte (New World AO)

“The Gridiron”

Memorial Stadium, Pawnee Park

64°F, 3mph wind

 

8 PAX: Stent, Slammer, Rancid, Shake-N-Bake, Cactus, Coleman, Axe, Geppetto

 

VQ: Geppetto

 

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

“Iron sharpens iron, and one man sharpens another.” — Proverbs 27:17

 

Just like we show up in the gloom to sweat together, we are here to sharpen one another physically,

mentally, and spiritually. Let's get warm.

 

SSH (Side Straddle Hops): 20x IC (In Cadence)

Imperial Walkers: 15x IC

Good Mornings: 10x IC (Stretch the hamstrings)

Arm Circles / Motivators: Forward and backward to open up the shoulders.

 

Mosey: One easy lap around the football field perimeter to get the blood flowing.

 

THE THANG (PART 1)

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the

prize.” — 1 Corinthians 9:24

 

Life and leadership take endurance. When your legs burn on these steps, lean into the grit and finish strong for the men next to you.

 

BLEACHER & TURF GAUNTLET

Run up / down the bleachers

10 Incline Merkins

Rinse & Repeat x3

 

Line up on the goal line

Broad jump forward

Perform 1 Burpee

Repeat to the 50-yard line 

 

THE THANG (PART 2)

“Therefore, my dear brothers, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.” — 1 Corinthians 15:58

 

Standing firm under heavy fatigue is what we do. Keep your posture, keep your core tight, and don't quit when the workload gets tough.

 

TURF 11’s

Jump Squats start at 1

Big Boys start at 10

Total of each round equals 11 

(1/10, 2/9, 3/8... up to 10/1)

Mosey from CF to sideline between rounds

 

MARY (aka core exercises)

20 IC – LBCs

20 IC – Flutter Kicks

20 IC – American Hammers

30s – Plank 

 

Walk 2 laps to cool down

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Geppetto