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Saturday, November 8^th, 2025

New World AO (F3 Platte)

“Competition”

Memorial Stadium, Pawnee Park

41°F, 7mph wind

 

9 PAX: Cactus, Disciple, Cuban B, Axe, Hootchie, Rancid, Sinatra, Heavy, Stent

 

VQ: Stent

 

0700 – WELCOME BOTHERS

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. I just Google things aggressively. Please, modify the workout as needed.

Count-off

Picking up your Six (F3 Credo)

   - Leave no man behind, but leave no man where you find him

 

Mosey to Warm-A-Rama area.

-Jog halfway around the track and circle up in the middle of the field

 

Warm-A-Rama (trying for whole body stretch)

10 neck rolls to the right

10 neck rolls to the left

10 arm rolls forward

10 arm rolls back

20 arm/hand to opposite toe touches

15 cherry pickers

20 sec Figure-4 Stretch, each leg

15 sec Butterfly stretch

20 sec right side lunge stretch

20 sec left side lunge stretch

20 sec seated hamstring stretch (rt, lt, middle)

20 Bob Hurleys

 

Pre-Thang

“Hey Ya!” song by OutKast. Hold a plank (arms straight) and do mountain climbers when the song says Hey Ya (3 min 55 sec)

 

The Thang

Divide into 2 equal teams (teams can be mixed up as necessary)

Example: 10 people at F3, divide into 2 teams of 5. These 2 teams will compete against each other

Everyone will be on the goal line

The first guy will sprint to the 25-yard line, touch the line with their hand and sprint back

While the first guy is running, the other 4 are doing an exercise (mountain climbers, air squats, etc.)

When the 1^st guy returns, he starts to do the exercise, and the second guy runs down and back.

First team to have all 5 guys run and return wins. Mix up teams if necessary.

25 yard…	Exercise
Forward sprint both ways	Mini crunches
Forward sprint, then backpedal	Air squats
Start in backpedal, then sprint back	Jumping in place with arms up
Mountain climbers walk	High Knees
Back pedal both ways	Pistol squats (single leg squats. 5 then switch legs)
Side Shuffle (start facing west)	Mountain climbers (legs side to side not up)
Army crawl (forearms and toes)	Jumping Jacks

 

 

Post Thang

“Thunderstruck” by AC/DC

• Hold a plank, then pop up every time the word “Thunder” is heard
• 33 times in a 4 min and 52 sec song

 

MARY

15 Flutter Kicks

15 Heels to Heaven

15 Bicycles

All PAX: American Hammers

 

COT 

Name-O-Rama

Announcements

Prayers/Praises

 

MOLESKINE

“Everyone is fighting for your attention — choose wisely who wins.” — Unknown

 

Today’s workout was centered on competition — not just with others, but with ourselves. I’ve always been a competitive person, especially when it comes to sports and physical challenges. But as I grow older, I’ve started to see competition in a different light. It’s no longer just about performance or winning — it’s about time.

These days, I notice that people, projects, and obligations all compete for my time — work, volunteering, social events, you name it. Time is one of the most precious things we have, and once it’s gone, we don’t get it back. That’s why I am learning to protect it. Make time for myself, for my family, and for the things that I think truly matter. Don’t let work or others decide how your time is spent — because if you don’t take control of it, someone else will.

 

SYITG,

   Stent