Windmills – 15

Moroccan NC- 15

SSH- 15 

Cherry Picker – 15 

Mountain climbers- 15

Imperial walker – 15 

2 flag patriot run to large parking lot by church. 

For……. 10 cones revisited. 

Inch worm to cone 1 

11 Merkin 

Nur back 

Burpee  broad jump to cone 2 

12 merkins

Nur back 

Lt dan to cone 3 

13 merkins 

Nur back

High knees to cone 4

14 merkins 

Nur back 

Mosey to cone 5

15 merkins 

Nur back

Side shuffle to cone 6

16 merkins

Nur back 

Side shuffle to cone 7 

17 merkins 

Nur back 

Karaoke to cone 8 

18 merkins

Nur back 

Karaoke to cone 9 

19 merkins 

Nur back 

Lunge to cone 10 

20 merkins 

Nur back 

3rd F message- 

Before leaving the lot , get a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …

Mosey to 10 cone

50 lbc 

Mosey back 

Mosey to 9 cone 

45 lbc 

Mosey back  

8,7,6….. 

At cone 5 switched to The American Hammer / Lunge combo 

Finishing of at cone 1 with 5 American Hammers 

3rd F continued 

Mosey back to AO 

Count-a-Rama

Name – a- Rama 
WELCOME FNG – “ Pusher “

COT 

QIC- SUMMIT

Disclaimer- 

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

Warmup –  

19 of each IC 

SSH

CHERRY PICKERS 

IMPERIAL WALKER 

WINDMILL 

MOROCCAN  NIGHT CLUB 

SHOULDER TAPS 

Mosey to old Napa – 

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.

Toy soldier set 40-20- 10

Hold plank til 6 is in 

Circle up – One PAX does 25 merkins 

While all other PAX do squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats.  Go until everyone has done 25 merkins. 

Mosey to random spot on a Georgetown street.  

F3– 

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

The F3 Credo is: Leave no man behind, but leave no man where you find him.

PAX line up for round of 11’s- 

One end-  burpees starting with 10 

Side shuffle to designated spot.

For 1 big boy.  Shuffle back. 

continue until done 10 big boy and 1 burpee. 

Stop after 6 burpees  and 5 big boy. 

Circle up and 

Break into groups of 3 – This time pax take turn doing  25 merkins while others are doing lunges

Mosey to Church lot.  

F3– Our workouts …

• •Are free of charge
• •Are open to all men
• •Are held outdoors, rain or shine, heat or cold
• •Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• •End with a Circle of Trust

Finish 11s of burpees and big boys. 

From 5 burpees / 6 big boys.  

Circle up and 

In groups of 3 – Another round of 25 merkins while remaining pax do squats. 

Mosey back to circle. 

An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.

Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.

But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?

Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.

Toy soldier set 40-20-10

Hold plank until 6 is in

Circle up in groups of 3 and Repeat the 25 merkins / lunges 

Name-a-Rama

COT 

Warm up- 

SSH- 25 

Arm circles forward – 15

Arm circles reverse- 15

Cherry pickers – 15

Mosey lap around block. Back to AO

Prisoner squats – 15

Wind Mill – 15

Mosey to Ace Parking Lot. 

Line up on one end of lot. 

25 ssh –

Nur to 3/4 point 

25 ssh. Bear crawl  to end of lot. 

25ssh. Mosey back to start. Plank for 6

Round 2

25 merkins 

Sprint  to 3/4 

25 merkins 

Lt Dan to end 

25 merkins 

Let Dan back to 3/4 point.
Mosey back to start. Plank 

Toy soldier set 

Round 3

25 ssh

Nur to 3/4 

25 ssh

Bear crawl to end  

25 ssh 

Mosey back to start. Plank 

Round 4

25 Big Boys 

Sprint to 3/4 

25 big boys 

Side shuffle to end

25 Big Boys 
side shuffle to 3/4

Mosey back to start. Plank. 

Mosey back to AO. 

Flutter kicks IC 

count off, Name-a-rama

COT

QIC- Summit

Capri lap around circle 

Warm-up

WindMill- 12

SSH- 20

Cherry picker- 12

Squats- 20

Arm circles – 12

Moroccan NC-20

The Thang –

Mosey to Napa- 

Mini Merkin madness –

20reg 

12 wide 

20 hand release

12 ranger  

20 reg 

Mosey to school –

Nur to 1st sidewalk 

20 squats 

Lt dan back –  wait for 6 

Nur to sidewalk 

20 squats 

Side shuffle to next sidewalk 

20 American hammers 

Side shuffle back to 1st sidewalk  

Lt dan back – wait for 6 

Nur to sidewalk

20 squats 

Side shuffle to next sidewalk 

20 American hammers  

Sprint to 3rd sidewalk 

25 ssh 

Sprint back to 2nd sidewalk. 

Side shuffle to 1st sidewalk 

Lt dan to start- wait for 6 

Nur to 1st 

15 squats 

Side shuffle to 2nd sidewalk 

20 American hammers  

Sprint to 3rd sidewalk 

25 SSH

Karaoke to last sidewalk 

30 merkins 

Karaoke to 3rd

Sprint to 2nd

Side shuffle to 1st 

It dan to start. 

Breathe –

3rd F

Mosey to Napa

4 corners – 

1st corner- 5 burpees 

Nur to 2nd corner 

2nd corner- 40 squats 

Lt Dan to 3rd corner 

3rd corner- 100 lbc – nice steady pace  

Nur to 4th 

4th corner- 40 flutter kicks 

Mosey back to circle for 

COT 

QIC- Summit

Warm up- 

20 each IC 

SSH

Mountain climbers 

Arm Circles

WindMill 

Cherry pickers 

The Thang– 

Mosey to public parking lot 

1 set of Bolt 45s 

1 toy soldier set 

Mosey to pavilion on other side of bridge

25 dips IC 

High plank for 30 count , Low plank for 30 count 

15 dips IC 

HP for 15 count , LP for 15 count 

10 dips IC 

HP for 10 count , LP for 10 count 

Mosey to wheel house sign. 

Lt Dan across lot, 10 Mexican jumping beans.  

Lt Dan back, 10 Mexican jumping beams. 

Mosey back to parking lot. 

1 Toy soldier set

1 set Bolt 45s 

Break for 3rd F 

Mosey to basketball courts – 

40 lbc 

40 merkins 

Name-O-Rama 

COT 

3rd F-  (Thank you Vanilla For sharing this yesterday)

“BE CAREFUL WHERE YOU

GET YOUR COUNSEL

Blessed is the man who walks not in the counsel of the 

ungodly, nor stands in the path of sinners, nor sits in 

the seat of the scornful; But his delight is in the law of 

the LORD, and in His law he meditates day and night. 

He shall be like a tree planted by the rivers of water, 

that brings forth its fruit in its season, whose leaf also 

shall not wither; And whatever he does shall prosper.

PSALM 1 : 1 – 3

The brilliant first psalm contrasts the righteous and the wicked. Leaders, take note because the difference between the two seems to be where they get their counsel! Observe how a foolish leader can be led astray by a corrupt inner circle:

1. The leader begins to browse for the wrong counsel.

2. The leader begins to listen to the wrong voices.

3. The leader joins the wrong inner circle.

A wise leader meditates on God’s Word day and night. 

Note the results of receiving counsel from the right inner circle:

1. Stability

2. Inward nourishment and refreshment

3. Fruitfulness and productivity

4. Strength and durability

5. Success

The Maxwell Leadership Bible”

Excerpt From

Leadership Promises for Every Day

John C. Maxwell

This material may be protected by copyright.

Warm up – IC 

SSH- 15

Arm circles – 15 fwd.  15 back. 

Squats – 15 

Cherry  picker- 15

Imperial Walker- 15 

The Thang- 

Mosey around block and come back to CHOP. ParkingLot 

For 12 days of Christmas …(do in format of the timeless classic Christmas song )

1- side shuffles from pole to pole and mosey  back to start for 1-6 , lt Dan back for 7-12.. 

2- burpees   1 

3- hand release merkins  2,1 

4- side straddle hop IC  3, 2,1

5- tricep dips- 4,3,2,1 

6-  mountain climbers ….5,4,3,2,1

Break for 3rd F 

7- American hammers …. 

8- good form merkins   … 

9-  little baby crunches ….

10- alternating lunges  …. 

11- big boy sit ups ….

12-  deep squats … 

A little surprise for round 12….. we finished with 12 of EACH exercise 

Name A Rama 

COT

3rd F- 

Duty Is Yours, Results Are God’s

By Jason Benham, Jul 10, 2019

John Quincy Adams once said, after losing case after case after case in a seemingly hopeless cause to set the slaves free, “Duty is mine, results are God’s.”

This sums up what every person should believe concerning the thing God wants them to do. We can’t focus on results, otherwise we’ll deal at the level of the mind and not the heart – we’ll try to figure out how to make the thing happen, when God wants us to just put our faith in Him and trust Him with our hearts.

A statement from the Apostle Paul in Acts 20:22 echoes this – “And now, behold, bound by the Spirit, I am on my way to Jerusalem, not knowing what will happen to me there….”

Check this out:

“And now I am on my way to building this business, not knowing how it’s going to turn out.”

“And now I am going to have another baby, not knowing how I’m going to feed her.”

“And now I am going to tell the truth, not knowing if it’s going to cost my job.”

“And now I am going to expose the lie, not knowing what’s going to happen to my reputation.”

“And now I am going to stand and fight, not knowing if I will win or lose.”

See how this works – all we have to do is our duty, the one given to us by God. Let Him handle the rest. He’ll take care of the results.

When you keep your focus on God you will continue to operate at the level of the heart, which is where faith is found. You can trust Him, you don’t ever have to worry about the results.

The post Duty Is Yours, Results Are God’s appeared first on Benham Brothers.

QIC- Summit

Warm up- 

11- wind mill

27- side straddle hop 

Bolt 45s 

11- Moroccan night club

27- Cherry pickers 

The Thang-

Mosey to pavilion 

20 – dips. Fingers facing your toes 

20 – wide arm merkins 

20 – dips 

20 – diamond merkins. Keep fingers together , nose into center of diamond. 

Mosey to parking lot 

Abs- 

50 lbc

25 big boys 

50 supermans 

25 flutter kicks in cadence 

3rd F- Thanksgiving 

https://www.crosswalk.com/special-coverage/thanksgiving/thanksgiving-the-power-of-a-thankful-heart-11616835.html

Mosey across bridge to pavilion with benches 

20 – merkins 

20 – derkins 

20 – Erkins 

20 – ranger merkins 

Mosey back to courts  

Abs-

50lbc

25 Big Boys 

Count off 

Name-a-Rama 

Welcome FNG- Kyle Ricker 

COT 

Happy Thanksgiving y’all! ????????????  

QIC- Summit

9 HIM beat the fart sack this morning and started their day off strong in Lewes.

Warm up- 

9 – side straddle hop

11- mountain climbers 

9 – smurf jacks 

11- cherry pickers 

9 – seal jacks 

11- windmill 

9- side straddle hop 

11 – imperial walker 

Mosey to stairs by doc master 

The Thang – 

To remember some of the tragic events of 9/11/01 

8:46 – north tower struck 

8 burpees 

46 big boys 

Run up steps to end of pier and back down  

9:03- south tower struck 

9 burpees 

3 min high plank 

Run 

9:37- pentagon struck 

9 burpees 

37 American hammers 

Run 

9:59- south tower collapses 

9 burpees 

59 lbc 

Run 

10:07- flight 93 goes down in PA 

10 burpees 

7 stair runs – up and down is one

Run 

10:28- north tower collapses 

10 burpees 

28 flutter kicks 

Run 

Mosey back to courts for 

Name A Rama

COT 

And a passing of the flag for Primis. Gump steps up to take over as site Q for Lewes ! Great job Leatherman , and thanks to Gump for stepping in!

Throughout the workout, I shared from an article written by a young lady who was 16 at the time of the attacks. 

https://www.google.com/amp/s/jessieonajourney.com/911-stories/amp/

Warm up- 

Capri lap 

Windmill – 10 

Cherry picker- 10 

Moroccan nightclub – 10 

SSH- 20 

Mountain climber-20 

Squats- 20  

The Thang- 

3 stations with 3 workouts each. Split into groups of 3 or 4., pick a station.

1- burpees 

2 – merkins 

3 – dips 

4- burp jack 

5- hair burners 

6- American Hammer ( option with coupon)

7- slosh pipe squats 

8- plank 

9- squat overhead press with Cindy 

Each man choose a station- you will do that exercise  for 60 seconds or until Q calls for switch.  Move to the next , repeat. 

After each group has finished their station , we take a mosey lap around the block. 

Come back to the next station, for 60 sec each or until Q calls switch.  

Continue pattern until each man has done each station and run 3 laps. 

3rd F break-  https://f3nation.com/f3-foundation/

Round 2- 

Each workout for 30 seconds- no mosey in between. 

Wrap up with round of 4 count Freddie’s. 

Name-A-Rama 

COT 

QIC- Summit

PRIMIS – Lewes , DE

Warm up- 

Lap around courts 

SSH- 15 

Mountain climber – 15 

Moroccan NC- 15 

Cherry picker- 15 

Imperial Walker – 15 

The Thang- 

Mosey to park pavilion 

Station 1- 

1- tricep dips- 20 reps. make sure fingers are pointed towards your feet. 

2- T – Merkins- 20 sets.  Merkin, followed by right side plank. Return to plank, do merkin ,then left side plank. Return to high plank , merkin.  Rinse and repeat. Total of 40 merkins.

3- plank ups.    20 reps. Start in high plank, lower right arm to rest on Forearm , them lower left arm down to rest on forearm , then push up to complete merkin. 

4- inch worms with shoulder taps – 20 reps 

5- Supermans – 20 reps in 4 count cadence 

Mosey to public lot by bridge 

Station 2- 

1- Toy soldier set-

  30 little baby crunches 

  15 ETK- each side. Concentrate on form. Legs in figure 4, one arm out and be other on back of head.  Twist and lift abs to connect elbow to your knee. Leaving arm out on ground with hand flat. 

  10 big boy sit ups. 

2- diamond merkins 20 reps 

3- irkins- 20 reps. inclined merkin -hands on guard rail , feet on ground. 

4- walking merkin- 20 reps. start in full plank, Side step to the right 2 steps keeping body straight.  Do merkin, return to high plank, side step left 2 steps , perform merkin, repeat.  

5- inch worm merkins – 20 reps.  Start in standing position, inchworm to high plank, preform merkin , inch worm back to toe touch position, stand up = 1 rep

Mosey to back to tennis courts .. 

Station  3 –

1- flutter kicks – 10 reps in cadence 

2- hand release merkin- 10 reps 

3- dips with leg lift – dip on bench with feet bent at 90 Degree- raise one leg when you dip  then another , 10 reps each leg. 

4- Derkin- 10 reps – declined merkin with feet on bench 

5- merkin- 10 reps – start high plank and do standard merkin. 

Name-A-Rama 

COT 

Great push by all! Another beautiful morning in Lewes!