WARMUP:
THE THANG:
Earth Fare and Back
MARY:
ANNOUNCEMENTS: Newsletter
COT: Family, health and seeking God
WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank
THE THANG:
STARTING SIDE
đź’Ş 10 Merkins
⬆️ Climb the stadium stairs
⬇️ Descend
🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section
Once you complete the ENTIRE stadium and reach the opposite side:
🦠10 Seal Jacks
🔄 Turn around and work your way back across the entire stadium, again going UP & DOWN every section.
Back at the starting side:
đź’Ş 10 Merkins
RINSE & REPEAT UNTIL TIME.
🎯 CHAD GOAL: Accumulate as many UPWARD STADIUM STEPS as possible, chasing 1,000 in honor of CHAD 1000X.
Completed 6 Rounds: 252 Step / Up’s per round. 1,512 total
60 merkins & 60 Seal Jacks
MARY: some
ANNOUNCEMENTS:
COT:
Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust
Credo:
Leave no man behind, but leave no man where you found him.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡️ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.
11s:
Front rack squat & upright row
10 min 100 snatch test with a partner. Alternate as needed
DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees
MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes
WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps
THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15 reps with Cindy then farmers carry and do 15 reps of squats x 5 rounds
MARY: flutters, grave diggers, Rosalina
ANNOUNCEMENTS: newsletter
COT: kids going back to school, families
Link to text: https://f3nation.com/articulation
The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.”
The 3 Core Spurs (Takeaways):
Principle 1: Men often keep their visions locked in their heads due to fear of failure, lack of confidence, or pure laziness.
Principle 2: Articulation is not a genetic gift reserved for charismatic orators; it is a leadership muscle that must be broken down and rebuilt through deliberate practice.
Principle 3: Articulation is successful when your people comprehend the destination, even if they dislike the discomfort required to get there. Persuasion and buy-in come next, but clarity must come first.
Socratic: Where in your daily Concentrica (marriage, parenting, work) have you failed to practice clear communication, resulting in alignment drift?
Omitted! All Veteran PAX
WARMUP: shared route, some pre stretched others pre walked
THE THANG:
Right on Munn
Left on Old Kingsley
Cross Hwy 160
Left on Sun Belt Drive
Lap around lot perimeter
Out on Wamsutta to Hwy 21
Back to Kingsley loop x 2-3 laps
Back across to 160 to COT
MARY:
She was missed
ANNOUNCEMENTS:
Newsletter, Bethel, Trash Pickup, La Grama, Stuff the Bus
COT: Always in our hearts.
WARMUP:
THE THANG:
Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light.
Mosey back to COT
MARY: NA
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow.
THE THANG:
Pull ups/ al gore, pull ups/ shoulder taps, pull up/ al gore
Jack web
Switch Q
22s on the basketball court.
Burpee/Big Boys on side A (1/10, 2,9 etc)
Run to other side
Jump squat/dead bug
Jog a cooldown lap
MARY: stretched
ANNOUNCEMENTS: bethel men’s shelter
COT: yes
WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less