The Scene
- Big Ball AO
- 5:30am – 6:30M
- Humid
F3 Welcome + Disclaimer
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning – alongside my Co-Q later this morning – Onstar!
- 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?
(Breakdown: Steam: 5:30 – 5:50 / Onstar: 5:50 – 6:15)
Warm-o-Rama
- SSH: 10×4
- TN Rocking Chair: 10×4
- Rockette: 10×4
- Imperial Walker: 10×4
- Man-Maker: 5×8
The Thang
(What went down during the workout)
(Mosey to the Big Ball Base)
(1) Nickel – Dime – Quarter
- 3 POC
- Base: 5 Incline Merkins (1ct)
- 1st plateau: 10 squats (1ct)
- Top plateau: 25 LBCs
- Rinse and repeat 2x – for a total completion of 3 rounds
- Round 1 — 1 count
- Round 2 — 4 count
- Round 3 — All levels are 25 reps on a 1 count
(Hand off to Onstar to 5:50)
Mosey to the bridge (“long way”)
25 BBS at the bridge
Mosey to the amphitheater, bernie up behind it, mosey down and into it.
Battle buddy up:
1 runs up steps and does 10 rows
1 performs reps
200 squats
150 derkins
100 lunges (two-count)
100 dips
100 step ups
Mosey back to AO
COT (Circle of Trust)
Count Off
- 10
Name o Rama
- Onstar, Kickflip. Postman, Magic Mic, Vanilla, Steam, G-6, Ariel, Orkin
FNGs
- Donald Partin –> Dolly
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 we want to invite you into this experience with us.
- Register for Forg3 2023 here
- To see the kickoff post and all the updated Forg3 2023 info, click here
Announcements
(Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements)