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Saturday, August 29, 2026

F3 Platte (New World AO)

“Fellowship”

Memorial Stadium, Pawnee Park

72°F, 10mph wind

 

6 PAX: Cactus, Sonic, Coleman, 2-Stroke, Armstrong, DDR

 

QIC DDR

 

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

PAX pair up, encourage each other

30 seconds each

   Easy Jog

   High Knees

   Butt Kickers

   Side Shuffle – Right

   Side Shuffle – Left

   Walking Lunges – 10 yards

   Arm Circles

   Torso Rotations

   Air Squats

   Easy Jog

 

THE THANG

TOGETHER WE MOVE

Partner up

 

2min – Easy Jog

2min – High knees / Jog

2min – Lateral Shuffle / Jog

2min – Faster Pace / Recovery Jog

2min – Partner Pace

Rule: Don’t outrun your partner

Goal: Finish together

 

40s WORK / 20s REST

20 D – Squats

20 D – Merkins

10 IC – Reverse Lunges

10 IC – Plank Shoulder Taps

30s – Glute Bridges

Rinse & Repeat x2

Rest 60s between rounds

 

Encourage your partner

   “You’ve got this!” 

   “Stay with me!” 

   “Nice Work” 

   “Keep moving!”

No negative comments about performance

 

NOBODY GETS LEFT BEHIND

45s WORK / 15s REST

   42’s (Shuttle Run)

   Mountain Climbers (20 reps)

   Lateral Shuffle

Rinse & Repeat x2

 

ONE TEAM

45s WORK/ 15s REST

   Squats

   Merkins

   Alt Lunges

   Planks

 

   Squat Pulses

   Ranger Merkins

   Step-back Lunges

   Side Plank

 

   Calf Raises

   Merkins

   Glute Bridges

   Plank

 

   Group Wall Sit (45s)

Stay together. Encourage the man next to you.

 

WE FINISH TOGETHER

1min – Easy run

1min – Fast Feet

1min – Partner Shuffle

1min – Group Run

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

“We proclaim to you what we have seen and heard so that you also may have fellowship with us, and our fellowship is within the Father and his Son, Jesus Christ.”

• 1 John 1:3

 

Fellowship isn’t just showing up together. It’s carrying someone when they’re struggling, celebrating when they’re succeeding, and making sure nobody walks through life alone.

 

Who is one person you can encourage this week?

 

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   DDR