F3Lincoln

Fitness Fellowship Faith | Free Men's Workout | All Fitness Levels Welcome |
Mon/Wed/Fri @0530am, Den Hartog Field (Seacrest)

[Ryan Swanigan @rswanie3]

🇺🇸 10 HIM + 2.0s answered the call at #F3Sparta for the Independence Day 2.0 beatdown. Held these glutes (and truths) to be self-evident while pushing 66 Mike Tyson Merkins on Route 66 and building to 76 total reps (Big Boy Sit-ups + American Hammers, nod to 1776) to honor 250 years of liberty with sweat and steel.
Historic moment at Sparta: the Shovel Flag & Nantan title were formally passed from Jon Snow (@mnolley) to Not Jake (@JohnHavlat) in a ceremonial leadership transition. Congrats to @JohnHavlat — an inspiration as a leader, father, brother, and friend. The mission continues strong.
Tired of the fartsack? Post with the men of @F3Lincoln and step into the Gloom. #America250 #F3Nation

[F3Lincoln @F3Lincoln]

Not Jake brought 1986 vibes to #F3Sparta as 12 Pax helped him celebrate his 40th. HBD! 🎂 🥳 Warmup followed by Dora 1-2-3 + 40oz of Freedom rounds kept us moving.
COT hit on finding joy in the journey you’re on you’re never too old check that inner voice & modify as needed. ⚔️

[F3Lincoln @F3Lincoln]

Book Club July: 1984 by George Orwell.
COT on building our foundation on faith family and brothers (Matthew 7:24 25).

[F3Lincoln @F3Lincoln]

LTB led a pyramid beatdown @ #F3Sparta today! We built them 1 rep at a time w/11s & pyramids for legs & arms +laps. Tappy Taps got extra clappy. Welcome FNG PRIME great first one brother! Keep coming back The Ocho. Come join us!

[F3Lincoln @F3Lincoln]

HogBarn led #F3Sparta in a partner beatdown for #MuscleBeach Friday! We paired up for parking stall relays. Great teamwork! Words of wisdom from The Boys in the Boat: even the greatest teams have members who feel like the weak link, yet they stay humble & grateful for each other.

[F3Lincoln @F3Lincoln]

Better late than never! Julia Childz brought the #F3YardParty to Sparta on the 17th! #Kubb tournament with penalty reps (burpees, merkins, squats, SSH, LBCs & plank jacks) kept it competitive and fun. Strong warmup and a meaningful COT from Longfellow’s “A Psalm of Life.”

[F3Lincoln @F3Lincoln]

If you're in Lincoln and ready to get after it with good men, no frills, just hard work and accountability, come join us. First time? Just show up in the gloom. You'll leave better than you arrived.
Book Club was awesome too — next one coming soon!

[F3Lincoln @F3Lincoln]

Not Jake brought the pain (and gains) yesterday @ #F3Sparta w/ his"Ab-solute Power" workout! Coupon carries around the track, random crawls (bear, Spiderman, crab), squats, merkins, Murder Bunnies, & burpee finisher. Solid warmup + strong COT on discerning dreams thru prayer.

[F3Lincoln @F3Lincoln]

Turn Down For What?! TwoFace led #F3Sparta in a Lil Jon inspired beatdown this AM: a Turn Down Ladder, descending reps+carries that got harder as the #'s dropped. Partner work reminded us not to turn down on our bros when life gets heavy.
Strong Austria Mile finisher+powerful COT

[F3Lincoln @F3Lincoln]

COT: Forgiveness is good for the soul—and easier than a cinderblock carry.
#TaintScrapersNotPaintScrapers

[F3Lincoln @F3Lincoln]

Red's workout answered important ?s:
-How many ways can you carry a cindy?
-How many merkins are too many?
-Paint or taint scrapers? (Red now knows.)
-Is LTB a Scarface ref? (No.)
3 rounds of 8 stations to make tomorrow a prob +600 yds of moseying to think about our life choices.

[F3Lincoln @F3Lincoln]

COT on Resilience: How are we handling setbacks as husbands, fathers & employees? Coming back with faith, patience & purpose.

[F3Lincoln @F3Lincoln]

Hog Barn shuffled up a solid 4-round card workout this not-so-gloomy AM 🃏 Each suit = a unique exercise, card value = reps, Jokers = Blockees. 6min rounds+mosey, capped w/a descending 5-4-3-2-1 Merkins & Thrusters finisher. #HolyBlockeeBatman

[F3Lincoln @F3Lincoln]

COT: thankful for the tribe. Great way to start the day! #GetSome #SYITG #F3Sparta

[F3Lincoln @F3Lincoln]

Chino on Q w/4-square volleyball knockout: each square had its own exercise (merkins, squat jumps, LBCs, diamond merkins). Get knocked out? Bust 5 reps then plank/Al Gore while waiting. Super quick & ridiculously fun!

Welcomed Sound of Silence (SOS) & Emeril (Bam!)

[F3Lincoln @F3Lincoln]

JonSnow @mnolley brought the fun on 6/1: mosey to tennis courts for tennis ball races, pickleball battles & other sweat-inducing games.
COT reminder: Don’t be afraid to take a risk. No reward w/out a little chutzpah. Try new things, it’s never too late to seek a newer world. 🎾

[F3Lincoln @F3Lincoln]

Warrior Discipline this AM! ☀️ Eccentric control work: frog squats, mace uppercuts, coupon rows & slow negatives to build control. Cut Bruce Lee for 🕕, but finished w/Big (Boys) in Japan & Samurai Ring of 🔥!
Sweaty, humid, & great time pushing ourselves. Rest is biblical too!

[F3Lincoln @F3Lincoln]

LTB brought the pain w/a smart, no-frills beatdown.
Farmer carries, coupon work, bear crawls, rows,& shoulder stability circuits to strengthen the posterior chain, core, & posture.
Solid foundational work, the kind that keeps us moving & serving for the long haul. Thanks brother!

[F3Lincoln @F3Lincoln]

Got after it yesterday w/TwoFace's “3 Runways” beatdown!
Fast-paced AMRAPs w/runs, squats, merkins, burpees, lunges, BBS, Bonnie Blairs…we emptied the tank 🔥
6 strong PAX showed up and grinded.
Sad to see TwoFace heading to CO. You’ll be missed for the next 3 beatdowns brother!