DISCLAIMER
F3 is a national network of free, peer-led workouts for men.
Our Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: free of charge, open to all men, held outdoors, peer lead, ends in a COT.
We are not professional trainers. We will be performing rigorous exercises & movements on uneven ground. You are responsible for your own safety and should modify any exercise as necessary for yourself. By participating you agree to not hold the individuals leading the workout, Bethel Church, nor the F3 organization responsible for any injury or adverse result.
WARM UP
- Good Morning x5 IC
- IST x10 IC
- Hillbilly x10 IC
- Abe Vigoda x5 IC
- Motivator 5-1 IC
- Perfect Merkin x5 IC
- Perfect Squat x5 IC
THE THANG – The Falcon 026
- SSH x14 IC
- 4 sets, 26 reps each, civilian count, on your own- Flying Squirrel, American Hammer, Lunge, Curl, One 1/4mile church lap, No Cheat Merkin
- SSH x14 IC
- 2-arm Bent over row x10 IC
- Skull crusher x10 IC
MARY
- Good morning x5 IC
MOLESKIN
In the Gloom of Monday 4/29/24 at AO Wet Willy in STL-Meramec with a PAX count of 14, an unthinkable tragedy occurred. FNG, Jason Richards, had finished his first workout and the naming process was underway. Jason shared about his love for his four kids, his incredibly strong wife, and love for “real” country music before collapsing.
The men in the Gloom with him that morning immediately sprung to action to apply First AID/CPR and call 911. Jason was quickly transported to the hospital by ambulance, but unfortunately he did not survive. Jason agreed to show up to his first F3 workout after a long-time multi-approach EH. Jason was the cornerstone of his family and sole provider as his wife has been battling cancer for quite some time.
Jason also served selflessly in the youth sports programs of his community including the Jr. Football Program as a longtime coach, dedicated to helping turn boys into young men. At the 5/1/24 AO Wet Willy beatdown, Jason was finally named “Falcon”, in honor of his tremendous commitment and involvement with the Rockwood Summit community (63026 or the 026) and Athletic programs.
Eternal rest grant unto him O Lord and let your perpetual light shine upon him.
Remember to tell your family you love them. Show them the love you have for them so they have no question.
Great work this morning????????
Take your compassion to those you lead.
Welcome Gonzo
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