AO: Lightning Rod
QIC: @Goon
PAX: @Red Curry, @Free Lunch, @ Two Dollars
Conditions: 45deg & overcast
MISSION | PRINCIPLES | DISCLAIMER
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
Warm-O-Rama
SSH – IC – 30
Imperial Squat Walkers – IC – 10
3rd Graders – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Partner Arms – OMC – 10sec
Halos – IC – 10
Slow Merkins – IC – 10
WWIs – Up Count – 10
Burpees – Down Count – 10
- MOSEY around corner to first blocks
Merkins – OYO – 10
LBCs – OYO = 10
Burpees – OYO – 10
Box Jumps – OYO – 10
- MOSEY to the field
The THANG
ROUND 1
10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS
Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks
10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS
Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks
400M RUN ON TRACK
ROUND 1
Balls to the wall Walk!
MoM:
Plank Jacks – IC – 10
J Lo’s – IC – 12
Slow Freddy Mercury – IC – 16
Hello Dollies – IC – 18 (feet in/out, off the ground)
COT:
CoT Disclaimer:
We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.
Always Do Your Best – Your Best is Changing All the Time
Your best will depend on whether you are refreshed in the morning or tired at night. Your best will be different when you are happy as opposed to upset, or healthy as opposed to sick. Under any circumstances, simply do your best , and you will avoid self-judgement, self-abuse, and regret.
- Great mumble chatter, catching up & updating on things, and a mention of how great & different it is doing workouts with the sun up, as opposed to our typical dark & gloomy gloom.
- ANNOUCEMENTS:
- Timberline Trail, 1st week in August. Prepare for it.
- May’s CSAUP = Saturday, May 27th (Memorial Day Weekend) Ruck, Beatdown, Ruck, Beatdown, BBQ! Come join in for whatever you can!!!
F3 Portland 