I was encouraged out to F3 by Nubbin from Hillsborough one year ago. F3 has been a great addition to my life in so many ways.  

Warmup  

Noted the Mission of F3- To plant, grow and serve small workout groups for the invigoration of male community leadership.  

Sideshuffle hop, imperial walker, arm circles, willy mays hayes, mountain climbers and the Uzi stretch (lay on 6, straight legs go right over to behind the head, aiming to touch the ground)  

The Thang 

Visiting 5 stations moved us around the perimeter of the church. At each station, we noted a value of F3, did 5 burpees and then proceeded with a partnered exercise with steel.  

Station 1 – Free of Charge 

5 burpees, repeat the value to your partner 

One partner did 25 thrusters while the other partner carried the steel one-handed ~40 yards and back and switched. Totaled with a combined 100 thrusters.  

Travel to next station- bear crawl while pushing/pulling steel.  

Station 2 – Open to All Men 

5 burpees, repeat the value to your partner 

One partner did 25 curls while the other partner walked w the steel overheat ~25 yards and back and switched. Totaled with a combined 100 curls.  

Same thing with triceps press. Totaled w combined 100 triceps press 

Travel to next station- lunge walk w steel ½ way, then mosey  

Station 3– Outdoor, rain or shine 

5 burpees, repeat the value to your partner 

One partner did 25 bench press while the other partner crawl beared ~25 yards and ran back and switched. Totaled with a combined 100 presses.  

Travel to next station- mosey w steel 

Station 4– Volunteer led (encouraged all to try Q) 

5 burpees, repeat the value to your partner 

Set timer for 5 minutes. One partner started balls to the wall, the other partner did fire hydrants. Switched as needed until timer ended.   

(then we all ran around to find Eurozone’s car keys)  

Station 5 – Circle of Trust  

I acknowledged the value of F3 in my life. We prayed for the tragic suicides at UNC campus.  

No time for Mary