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Saturday, August 8, 2026

F3 Platte (New World AO)

“Remember Yourself”

Memorial Stadium, Pawnee Park

62°F, 5mph wind

 

9 PAX: Stent, Disciple, Sonic, Slammer, Armstrong, Ground Beef, Cactus, Axe, Rancid

 

QIC: Rancid

 

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

10 IC – SSH

10 IC – Don Quixote

10 IC – Leprechauns

10 IC – Toy Soldiers

10 IC – Dive Bombers

10 IC – Lunges

10 IC – Imperial Walkers

10 IC – Goof Balls

 

Beaver Run 1 Lap around parking lot

   20sec Arms Out

   20sec Arms Up

   10 Bobby Hurleys

 

PRE-PRE-THANG

SLICK’S SHOULDER BURNER

Shout-out to PAX brother Slick in Omaha who created this for OYOBNA on 4/2/20

10 IC – Plank Jacks

10 IC – Makhtar N’Diayes 

10 IC – Mountain Climbers

10 D – Carolina Dry Docks

10 D – Merkins

   Rinse & Repeat x2

 

Mosey to center field

 

MINI-THANG

GUANTANAMO

Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.

 

PRE-THANG

KILLER BEES

Bear Crawl, Broad Jump, and Burpees. 

PAX Bear crawl 15 yards, then Broad Jump back to start, every 5 broad jumps, PAX performs 3 Burpees. 

Rinse & Repeat ~5min

 

THE THANG

ROYAL DECK

F3 Deck of Cards (Royals Only)

PAX take turns picking a card and Q’ing the exercise

20 reps each card

 

POST THANG

FAILURE TO LAUNCH

10 IC – People’s Chair (air, hold)

1 U – Squat Jump

Rinse & Repeat thru all PAX

 

FINAL THANG

THE SPARTAN TEASER

All PAX line-up on one end of field

On your mark…get set…SPRINT!

    to the opposite end, then

Merkins – 10 on Down (share the Q)

Mosey back to the starting side

   Rinse & Repeat x2

 

Mosey to the Shovel Flag

 

MARY (aka Core Exercises)

10 IC – LBCs

10 IC – Outlaw

10 IC – Rosalita 

10 IC – Windshield Wiper

10 IC – X-Factor

All PAX IC – American Hammer (Rancid-style)

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

“Sometime, I'll be dead and gone,

Sooner than I hope, but I hope I'm wrong.

Well, remember this when I'm gone,

To remember yourself, not me.”

   – Isaac Brock, Modest Mouse

 

Stay true to who you are.

Give back to those you love.

 

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Rancid