F3 Honor the Battle – 3/27/2020

Written by Scar
  1. Introduction- welcome to F3- Scar- F3 stands for fitness, fellowship, and faith.  We have 5 core principles open to all men, held outside, peer-led, free and end with a circle of trust.  Disclaimer- I am a health professional but for today I am your guide. You have to decide how much to push yourself and I encourage you to modify when needed and take additional breaks if needed. You cannot sue me or F3. All those who hear this clearly say I. 
  2. Today we are titling this workout F3 Honor the Battle – the battle is in reference to mental health battle that men face in this country and around the world.  If we could all think of someone who is struggling with mental health issues today and keep them in our thoughts, that would be great. 


Nearly 1 in 10 men experience depression and anxiety but less than half sought treatment.

6000000 men experience depression yearly

Men die by suicide 3.5x more often than women:

About 6 of every 10 men experience at least one trauma in their lives: 

Men are almost two times more likely to binge drink than women: 

Forty-nine percent of men feel more depressed than they admit to the people in their life:Men are much less likely to voice struggles with mental illness, and even thoughts of suicide.


Warm up

Neck circles 
Imperial Walkers 
Tippy Taps 
My back hurts 
Calf strertch 

The Thang-

Tabata Format x 3
Merkins 20 seconds 
10 count 
LBC 20 seconds
10 count 
Moutain Climbers 20 seconds
Run in place 20 seconds 
10 count 
Boat Canoe 20 seconds
10 count
Slow Squat 20 seconds
10 count 
Dips 20 seconds
10 count 
Run in place 20 seconds 
10 count
Jumping Jack 20 seconds 
10 count
Side Plank 20 seconds
10 count
Step 20 seconds
10 count 
Run in Place 20 seconds
10 count 
Burpee 20 seconds 
10 count

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