The Scene
- Shamrock AO
- 5:30am – 6:15am
- Weather, etc
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
- Squat: 10×4
- Merkin: 10×4
- Plank Jack: 10×4
- Cherry Picker: 5×4
The Thang
(What went down during the workout)
(Mosey to the CMU pile)
1 — Quarter Pounder
- Grab a CMU
- 2 POC: Here and the road
- 4 Xs total / 2 at each POC
- Here
- Curls
- Presses
- Road
- Rows
- Triceps
- Everything is 25 reps on a 1 count
- Traveling between POC: Murder Bunny Merkins
- Murder Bunny + a Merkin
(Finished: Put CMUs back down in the pile)
(Mosey around the building to the big parking lot)
2 — Battle Buddy Core 4 Dora
- Battle Buddy up
- There and back again core 4
- C1: Flutter Kicks
- C2: LBCs
- C3: American Hammers
- C4: Cockroaches / Dead Bugs
- All Xs are to be continued until your BB gets back
- The BB that is not at one of the 4 corners, will run to to the other side of the parking lot
- Execute 1 burpee
- Come back and recover his BB
- Rinse and repeat until you and your battle buddy have completed 1 full circuit of the core 4 corners
(Mosey back to the CMU pile)
3 — The FP: The Final Push
- Get a CMU
- Rifle carry for 10 paces
- 10 curls
- All the way across the street to the other side of the parking lot
A CMU broke into two pieces – 20 burpees
Mary
(Insert information about any additional post-Thang work)
- Mosey back to the 🇺🇸
- SWS
COT (Circle of Trust)
Count Off
- 13
Name o Rama
Word — Forg3 Invitation
- 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.