The F3 Mission

AO: Galaxy

When: 2025-04-08

QIC: Skol

PAX (9): Drain Hole, Jillian, McLovin (Amir Oren), Skol, Sparky, Steamer, Tuna, Wideright, Tom Bodett

Warm-Up (5 minutes)

In cadence (IC):

• SSH (Side Straddle Hops) – 25 IC

• Imperial Walkers – 20 IC

• Merkins – 15 IC

• Arm Circles (forward/back) – 10 each IC

• Plank Jacks – 20 IC

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Main Workout (25 minutes)

Structure: EMOM-style (Every Minute on the Minute) with rotating stations. 5 cycles total.

5 Stations (1 minute each, rotate, then repeat 5x):

1. Set 1

• 10 Diamond Merkins

• 10 Wide Merkins

• Max Regular Merkins until minute ends

2. Set 2

• 15 Dips (use curb, bench or partner’s back)

• 10 Stone Mountains

• Max shoulder taps

3. Set 3

• 20 Mountain Climbers

• burpees to time

4. Set 4

• 15 Big Boy Sit-Ups

• 10 Merkin-to-Plank Jacks

5. Set 5

• 10 Derkins (feet on partner’s back or elevated)

• 10 Hand-Release Merkins

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COT / Accountability Time (15 minutes)

We are testing out team knowledge. Every-time we fail we run a lap.

F3 Mission Statement

“To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”

Quick discussion about knowing the F3 mission and Core Principles. Knowing this mission statement will continue to keep focus to our goals.