The Nation’s Credo


Thank you to those 17 HIMs who stepped up this morning to join YHC at Adventure Park on this ‘cool’ Florida day. Thank you also to the men of F3 Suncoast for allowing YHC to lead. The last time I was here F3 Suncoast was still a Mustard Seed, but well on its way to becoming a Region thanks to some strong leaders who had fully grasped the F3 life.

Prior to beginning the Warmup, YHC requested the PAX to recite the 5 Core Principles of F3 and gave the F3 Disclaimer. Then the fun began.


We began the morning with the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, & Peter Parker Peters.


We moved from the COT to the covered pavilion where YHC had the PAX partner up. Partner 1 would perform an exercise at the pavilion while Partner 2 would run out the path to the split at the pond near the basketball court, then flapjack. We did each exercise twice per pair of PAX. The exercises performed at the pavilion were Irkins, Dips, Derkins, & Step Ups.

After this was complete we took a mosey over to the Roller Rink where YHC and Bing had previously placed note cards on the outer rings with exercises (including reps) on them. Each ring was working a different body part. The exercises are as follows: Ring 1: Merkins, Diamond Merkins, Makhtar N’Diayes, & Shoulder Taps. Ring 2: Carolina Dry Docks, Shoulder Taps, Pike Presses, Mike Tysons. Ring 3: Jump Squats, Jump Lunges, Lateral Lunges, & Low Slow Jump Squats. Ring 4: American Hammers, Big Boy Sit-ups, Flutters, & V-Ups.

At the beginning YHC had the group circle up in the center ring and count off by 4’s and then group up. YHC told each group which ring to start on. The groups were to run to the outer rings, do the first exercise listed with the stated amount of reps, run back to the center ring, and perform 5 burpees. Then as a group you would rotate counter clockwise to the next ring, perform the exercise, run back for 5 more burpees. Once you made it past the fourth ring, the groups were to move to the second exercise on each card and continue. There were always 5 burpees at the center ring.

We went as far as we could down the list of exercises until time ran out. Then we finished up at the COT where YHC shared the following:


The F3 Nation’s Credo is written above. However, for your sake I will give it to you again.


This is a creed that we must all stand by as a part of F3, no matter how long you have been involved. This is a two part creed.

Part 1-Leave no man behind: As we work out and we see someone who is not able yet to keep up with the rest of the PAX, we don’t just leave them alone. We go back and pick them up. This is not done to belittle them or to make them feel unwelcome. It is done to encourage them.

However, this can be done in a good way or a bad way. We could go back and make them feel uncomfortable by telling them to keep pushing or to give it all you have to the rest of the PAX. This would not be the thing to say to a person who is falling behind. We must go back and just ask them about life (kids, work, family, interests, etc.). This conversation will get them to where the Q has asked everyone to be much easier.

Also, the rest of the PAX that does not go back to pick up the 6 must not be just waiting at the COP having a leisurely conversation about the latest football game. I want to tell you I have been with the 6 before and have come around a corner to see this and it is depressing to me. I could only imagine what the other guy is feeling. So, DO SOMETHING PHYSICAL.

Part 2-Leave no man where you find him: When you go back to pick up the 6, allow him to set the pace; but don’t allow him to slow down (unless he really needs to), talk about how he is slowing you down, or talk about how he is unable to do the workout as good as you or anyone else. If this happens, speed up and change the subject. Immediately.

He will only get better by pushing himself and you are there to be help, not hinder. If you don’t help, who will?

I believe in this Credo. I have been able to pick up the 6 and have been the 6. I know it makes us all better. I also believe this is not just for our workouts. It is for life.

If you see a brother struggling in marriage, with an addiction, with his kids, his job (the list goes on) . . . Don’t leave him behind and definitely don’t leave him where you find him.

Hold him accountable in a loving way that will encourage him to be better than he currently is. Then give a standard that you and he can work towards so there is a goal for him, and you, to attain. You both will be better because of it.


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