F3 Gold Rush
Plant. Grow. Serve.


Welcome to F3 Fitness, Fellowship and Faith
20 PAX saw the Light(house) this morning
Peppi D Crockett Timberlake Franc Ponytail Picard Gadget WALL-E HighTower Stitches Uncle Rico La Croix Regret Fanny Pack Mudpie Dilbert Plunger Red Light Al Davis Captain Hook
My name is: Captain Hook

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
We operate on 5 Core principles
Five Core Principles
1. Open to all men
2. Free of charge
3. Held outdoors, regardless of weather
4. Led by a peer in rotating fashion
5. Ends in a Circle of Trust
I am not a professional, modify if necessary
F3 Credo is leave no man left behind, but leave no man where you found him

Warm Up
Partner assisted (just kidding) …Copperhead Snuffy x 20
Forward Arm Circles x 25 IC
Reverse Arm Circles x 25 IC
Seal Claps x 25 IC
Overhead Claps x25 IC
Partner eye lock monkey humpers (not kidding) x 10
Howling Monkeys ( 20 PAX, this was a burner)

Grab a coupon out of the Blue Pearl (Captain Hooks Truck) mosey to the field
Put down coupon

Bropees – (Burpees with high fives at the top of the jump) x 5


Dora’s nastier sibling and he is crazy
2 PAX work together to reach cumulative exercise goals of 100, 150, 200, 250, and 300 reps.
100 – Merkins
150 – Overhead press w/ block
200 – LBC w/block
250 – Block Curls
300 – Squats w/ Block

1 PAX will execute as many reps as possible while PAX 2 sprints to cone 1, 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner. PAX member picks up where PAX member doing the exercises left off.


When you finish fall in with a team and help them finish until 6 is complete.

High Dolly Crunches with a grunt at the top x 20
Pickle Pounders x 20 0600

Count O Rama
Name O Rama

Bayside Christmas Drive through volunteers. Come serve our community with your brothers. We will be directing traffic for the Bayside Adventure Christmas Light Drive Thru. See ExciteBike for more information.

F3 has a Foundation whose mission is to accelerate F3 Nation’s culture of generosity, community leadership, and impact through giving. And every November, they hold a Give2Give fundraiser to raise funds to accelerate the expansion of F3 and give back to the community through organizations like Sleep In Heavenly Peace, CORE Wrestling, and the International Justice Mission.

If F3 has had a positive impact on you and supporting F3’s growth and these organizations sound cool to you, I encourage you to donate.

Here is the link. You won’t regret it. Also, if you need a good cry, two videos there will hit you right in the feels.

Grizzly COT 1800-2000
Many amazing stories and life changing impact has occurred over the last few days. Please plan to attend this reflection to share, learn, and grow from each other.

This will be a virtual meeting through zoom so others outside the region can attend.

Zoom ID: 97561369210

Specific stories from individuals
—Red (Periscope & Make it (is) Wayne)
—White (Bam Bam, Bono, & Jingle Ball)
—Blue (Yota & Ponytail)
Group share
Breakout time with each
Red team
White team
Blue team

Don’t let this time go by without solidifying the changes that occurred through reflection.

Who should attend.
All interested
This event is not only for those that completed.
If you attended
If you did not attend
If you supported
If you just want to know more

“Leave no man behind & Leave no man where you found him!”

COT- Really great circle of trust, a little long but covered a lot of great topics.

Make sure your M and 2.0’s are getting enough attention. Especially those who participated in the Grizzly or even assisted, they made sacrifices for us to be there and need to get attention focused on them now.

We have had a tough few year with an uncertain future. Make sure you use your time here at F3 to hear your brothers’ points of view or feelings towards vaccines and accept we are all different. Leave room to learn from one another

Personally, received a lot of love over hitting my 100. Some stats because we measure everything in life. Started March 24th at 295lbs, couldn’t run a ¼ mile without a break and struggled so badly to get through first workout. November 18th, 2021 – 235 pounds…may not be fast do to permanent injury but can do all the running, Site Q, 13 Q’s led in CA 1 in Boise, help with behind the scenes data tracking or as I like to call it the assistant to the assistant weasel shaker, and taking over making the spikes from Fanny Pack. What started as a mission to get my body strong has turned into a mission to get my life stronger every day. I’m a better person, friend, leader, husband and father thanks to all the lessons F3 and the men I get to spend time with. Being the 6 do to my physical limitations has given be the honor of watching so many men accelerate, although I lose my running partners I couldn’t be more proud of be able to see it all happen in front of me. Thank you HIM’s and F3 for changing my life. Can’t wait to see where the next 100 takes me.

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