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Saturday, January 24, 2026

F3 Platte (New World AO)

“Frost & Furious”

Memorial Stadium, Pawnee Park

-2°F, 3mph wind

 

10 PAX: Sinatra, Slammer, Hootchie, Shake-N-Bake, Bolt, Princess Peach, Axe, Rancid, Chopper, Cactus

 

QIC: Cactus

 

0700 – WELCOME, BROTHERS! 

F3 – Fitness, Fellowship and Faith

• The Opening Statements
  • F3: Fitness, Fellowship and Faith
  • Mission Statement: It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership
  • Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust
  • Disclaimer: I am not a professional. 
    • Modify as necessary
• Count-Off
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave 

no man where you find him.

 

Mosey 3/4 lap around the track

 

WARM-A-RAMA 

   30s – High Knees

   30s – Butt Kickers

   10 IC – Lunges

   30s – Sun Gods

   30s – Hip Circles

   5 IC – Inch Worms

 

THE THANG

CIRCUIT 1

15 IC – Merkins

20 IC – Squats

20 IC – Alt Shoulder Taps

10 IC – Reverse Lunges

30s – V-Up

Rinse & Repeat x3

 

CIRCUIT 2

40s work / 20s rest

   High Knees

   Squat Jumps

   Mtn Climbers

   Broad Jumps

   Burpees

Rinse & Repeat x2

 

Mosey to the Shovel Flags

 

MARY

American Hammers (Rancid-Style)

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Announcements. 

   Prayer Requests.

   Ball of Man.

 

MOLESKINE

Today’s theme ties into our Q Source discussion – 

“Sua Sponte Leadership (Q4.1)”

 

“Clear is Kind” may hurt feelings, but being clear is usually best for all parties, especially in leadership. 

 

It is unkind to try to save someone’s feelings then leaving them uncertain or in the unknown for their feelings. 

 

Being clear is the kindest thing a leader can do.

 

SYITG,

   Cactus