The Scene (Info about the weather, etc.)
- High 50s
F3 Welcome + Disclaimer
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning
- A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
- FNGs?
Warm-o-Rama
- SSH: 10×4
- Cherry Picker: 5×4
- Imperial Walker: 10×4
- Cherry-Picker: 5×4
- Rockette: 10×4
- Cherry-Pickers: 3
- ATMs
- 15×4 shoulder taps
- 10×4 merkins
- 10 merkins
The Thang (What went down during the workout)
(Mosey to The Island)
(1) — Work, Sprint, Work, Mosey
- 2 sets of cones – on either end of the island
- Also — 2 sides of the island
- Right: Sprint
- Left: Mosey
- Do 1 of the exercises
- Sprint
- Do 1 of the Xs
- Mosey
- Rinse and repeat for a total of 3x, when you complete all 3 Xs on both sides of the island
Done? —> LBCs
Mary (Insert information about any additional post-Thang work)
- On the curb
- Skips down / mosey back
- Rockettes down / mosey back
- ATMs
- 15×4 shoulder taps
- 10×4 merkins
- 10 merkins
COT (Circle of Trust)
Count Off
- 12
Name o Rama
- Dung Beetle, Cosmo2, Coolio, Gibbler, Sawdust, Fabio, SlimShady, Doublewide, Cat Gut, Rainbow, Matlock, Steam
Word — Forg3 Is Coming Sept. 22 – 24
- I have 2 definitions for you
- Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
- Forg3 is a weekend retreat created for F3 men, by F3 men.
- Forg3 (n.) – an invigorating 40-hour weekend retreat to challenge and encourage F3 men in their pursuit of high impact manhood. You can expect to engage with other men in 1st, 2nd, and 3rd F sessions, to better understand who you are, whose you are, and the High Impact Man God has called you to be. You’ll have opportunities throughout the weekend to seek adventure, to rest, and to sharpen iron with other F3 men physically, mentally, emotionally, relationally, and spiritually.
- We want to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be. And I want to invite you into this experience with us.
To find out more about Forg3 2023, and to secure your spot, click or tap here!
- Also check out the #forg3 channel in Slack