Principles of F3:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion
  5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x20IC, Arm circles

Mosey to the FD for the pledge.  Keep moving to the square.


AMRAP (Rounds)

50 Merkins

50 Squats

50 Leg Lifts

50 CDDs

50 Calf Raises

Run a lap around the square


***changed.  Originally had this > If complaining persists, as we know it will start, mosey to library for a triple nickel consisting of mountain climbers (count one leg and shoulder taps (count one arm).  Keep that going at different routes until time for Mary. > no one complained as SA and other canoes were not there so everyone worked until time.  We moseyed back to the start for Mary

Mountain climbers, LBCs, 8 count body builders, American Hammers, flutter kicks, Nolan Ryan’s

Announcements: Convergence sometime??,   CSAUP??,   Young Life Golf tournament 5/23 (broke looking for two so get with him),  6/11 the most electrifying Q in sports entertainment history (old school), Rice and Beans needs volunteers,

Prayers/Praise:  Big Pappy foster child had a big win (praise), Coworker father in law with Stage 4 cancer, Pappy (Elijah with seizures)