BEGIN:  0530 (gather up)

WELCOME:  Good Morning Men! Welcome to F3. My name is Splitter and I will be your Q for this workout.

CORE PRINCIPLES: 

  • Free of charge
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in a rotating fashion
  • Led without training or certification
  • End with a Circle of Trust

DISCLAIMER:  Please know that I am not a professional. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify any or all exercises if you need to. The most important thing is that you don’t get hurt (know your body & you vs. you).  The Mission of F3 is to plant, grow, and serve small workout groups for men, for the invigoration of male community leadership. 

WARM UP:  We’re going to take a Mosey lap around the track.  This is a warm up and not a race.  When you get back to this point, please turn around and pick up the six.  Then we will circle up in the center of the field.

CADENCE SEQUENCE:

  • “The next exercise is…” [pause] “Side Straddle Hops!” (or name of other exercise)
  • “Starting Position…” [pause] “Move!”
  • “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
  • “Recover!”

INTRODUCTION:

  • I have a friend who did 10 years time…
  • Chino (California Institute for Men)
  • He left a changed and transformed man.
  • Workout for 1 hour per day (in the yard)
  • No weight equipment is used.
  • Men have to keep up and keep cadence.
  • Men train outside the circle (then enter the circle).

THE THANG:  CHINO CIRCLE 2.0

  1. Side Straddle Hops 
  2. Stretches (right & left)
  3. Merkins
  4. Chain Breakers
  5. Squats
  6. Arm Circles (forward & flap jack)
  7. Burpees (down, one, two, up, count)
  8. Windmills
  9. Side Straddle Hops 
  10. Cherry Pickers (w/ back claps)
  11. Merkins
  12. Jump Rope
  13. Squats
  14. Run in Place
  15. Burpees
  16. Lunges
  17. Side Straddle Hops
  18. Mountain Climbers
  19. Merkins
  20. Plank
  21. Squats
  22. BB Sit-ups (or LBC)
  23. Burpees
  24. Flutter Kicks
  25. Side Straddle Hops
  26. Freddie Mercury
  27. Merkins
  28. Leg Lifts
  29. Burpees
  30. Recover

CIRCLE of TRUST:

  • Count-O-Rama
  • Name-O-Rama (video)
  • Announcements (F2 tonight – details on Slack)

SCRIPTURE:  Philippians 3:12-14 – I have not achieved perfection. But I press on to possess that perfection for which Christ Jesus first possessed me. No, dear brothers, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead.I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us. -Apostle Paul

WORD of ENCOURAGEMENT:

  • The past is hard to let go of.
  • It can haunt us and cause us to cower or live in shame.
  • We can’t change the past, but we can learn and grow from it.
  • The past is ours to help train, shape, & mold us…
  • …so we can become the men we are made to be.
  • Let’s look to the past to see God (not ourselves).
  • It will help us understand the present.
  • It will help us face the future.
  • Let’s let go of what holds us back and keeps us from moving forward. 
  • Don’t let your past dictate or determine your future.
  • We have God and each other!  We press on together!

PRAYER:

END:  0615