Flagpole for Pledge

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, MNC x10IC, Arm circles


10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

  1. Merkins
  2. LBCs
  3. CDDs
  4. Squats
  5. Lunges
  6. Burpees
  7. Leg Lifts
  8. Shoulder Taps
  9. Situps
  10. Calf Raises

Some guys finished.  I did not.

Announcements: Tubing 7/30 @10:30 Green River Cove Tubing (Bring rope and NO ALCOHOL), Blood Drive 8/10, Radar and back to school supplies in by next Friday, Band Camp Guest Q  at TS, Gashouse and Prison Break shirt orders end tomorrow 7/29,  Dads Q at the Yank 8/20 with Nutria and Norwood, If you wear a medium shirt then contact Radar, Dads/Family skate at Kates on Franklin 9/17 @11:00,  JJ5K 9/24, Pisgah to Pines relay

Prayers/Praise:  We brought it together and prayed it out mentioning prayers as said.