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Saturday, September 27, 2025

F3 Platte (New World AO)

“Know What You Know”

Memorial Stadium, Pawnee Park

58°F, 3mph wind

 

11 PAX: DDR, SWAT, Axe, Disciple, Sinatra, Cactus, Armstrong, Fluoride, Rancid, Ground Beef, Hootchie

 

QIC: Hootchie

 

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.

 

WARM-A-RAMA 

20 IC – SSH

10 IC – Windmills

10 IC – Tappy Taps

10 IC – Big Ones 

15 IC – Imperial Walkers

15 IC – Crunchy Frogs

15 IC – Cherry Raisers 

15 IC – Mtn. Climbers

 

Mosey to center field

 

PRE-THANG 

BANGERS (10 IC each)

              B-onnie Blairs

              A-lternating Shoulder Taps

              N-oodling for Fish

              G-as Pumpers

              E-lbows to Knees

              R-ockette Dips

              S-tep-ups

 

Mosey to Track area

 

THE THANG

7 OF DIAMONDS

7 of Diamonds For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q''s choice. We will do some rounds on your own, then wait for the six each round; and some rounds we do as a group. Q''s choice.

              THEN

PAX RELAY

Groups of 3 PAX

Start at 50 yr line

1^st Station PAX does Mike Tyson Merkins

2^nd runs to opposite 50 yrd to 2^nd station

At 2^nd station 3^rd PAX does Jungle Boi Squats then runs to 1^st PAX & does MTM.

 

Mosey to the Shovel Flag

 

MARY (aka Core Exercises)

Freed to Lead 

   Every 3^rd PAX picks their favorite MARY exercise -10 IC

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Announcements. 

   Prayer Requests.

 

“QUOTE.”

• You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go...”
  ― Dr. Seuss, Oh, the Places You’ll Go!

 

MOLESKINE

• Discipline is wisdom and vice versa.
  •  M. Scott Peck