Mission of F3:

• To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 workouts are:

• Free of charge
• Open to all men
• Held outdoors, rain or shine, heat or cold
• Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• End with a Circle of Trust

Warm-up:

• 8-Count Body Builders
• Several laps around the bus lot
• Arm Circles
• WMH
• SSH
• Merkins

1^st Series on the loading docks on the South side of Creekside:

Three rounds of 10 Dips (IC) & Box Jumps up on the loading docks

Mosey counterclockwise to the East Entrance off Ephesus Church Road, and continue down the driveway to the South to our starting point.

2^nd Series:

Burpee Broad Jumps 3 Sets of 10

3^rd Series:

11s on the hill by the speed limit sign.

WWIIs at the top on the drive and Tuck Jumps at the bottom of the hill.

Hammers & Mumblechatter

4^th Series:

Two rounds of Lightpost Suicides.

Mary:

• The Flutter
• The Hammer
• The Dolly
• The Rosalita

COT

SYITG!