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Saturday, August 23, 2025

F3 Platte (New World AO)

"Hulkamania"

Memorial Stadium, Pawnee Park

68°F, 14mph wind

 

10 PAX: Hootchie, Ground Beef, Bolt, Rancid, Axe, Leave It, Cactus, Sinatra, Backdraft, Hogan

 

VQ: Hogan

 

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
• Count-Off
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave no man where you find him.

 

Mosey to Warm-A-Rama area

 

South endzone

WARM-A-RAMA 

20 Sungods

10 washing machines

 in cadence

 

High knees

Butt kicks

Karaoke

Every 10 yards 

 

Mosey to Pre-Thang area

 

PRE-THANG 

Real American

March in place

 For Each "American" do a Hogan Squat

 

Mosey to The Thang area

 

THE THANG

Sprint ten yards

Do 10 lunges on your own

Sprint ten yards

Do 10 roman deadlift on your own

Sprint ten yards

Do 10 side straddle hops on your own 

Sprint ten yards

Do 10 mountain climbers on your own

Sprint ten yards

Do 10 burpees on your own

Sprint ten yards

Do 10 mountain man poopers  in cadence

Sprint ten yards

Do 10 Sholder taps in cadence

Sprint ten yards

Do 30sec of low plank on my count

Sprint ten yards

Do 10 monkey humpers on your own

 

All For 100 yards

Rinse and repeat

 

Mosey to Post-Thang area

 

POST THANG 

DIE OF DOOM

 

Mosey to the Shovel Flag

 

MARY (aka Core Exercises)

Big Boy Sit ups on my up

30 sec plank on my count

American hammers

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Announcements. 

   Prayer Requests.

 

“QUOTE.”

"I woke up and realized life is great and people are awesome and life is worth living." 

Hulk Hogan