Working Out with F3-Delta
Sep 19, 2024 02:19PM ● By Ramona and Chris Scarborough
Their outdoor workout complete, F3-Delta participants gather for a photo. They are: Ramon Juarez, front row left, Eric Tiche, Robert Lynch, Brad Ponce, Joe Thomas. Back row left: Alejandro Juarez, Adam German, Troy Waddams, Tesfa Wosne, Anthony Archie, Kenny Cole and James Soullary. Photo by by Ramona and Chris Scarborough
Working Out with F3-Delta [3 Images]
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ELK GROVE, CA (MPG) - Why would men roll out of bed to attend an outdoor exercise class in heat, cold or rain at 5:30 a.m. every day but Sunday?
F3-Delta is a group whose mission “is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Listen to the answers of some of the 13 participants, who showed up on Sept. 11 to attend the class sponsored by the F3-Delta organization that highlights positive thinking and service.
“Well, the price is right: free. We come from diverse backgrounds and nationalities but we work together to help our community,” said Eric Tiche, nicknamed “Binky,” amid laughter.
Mike Sandlin, AKA Family Ties since he has three children, said, “Due to my work and family responsibilities, I neglected my health. This workout does not interfere with either. My cholesterol has dropped from 170 to 135.”
Troy Waddams, known as 2% from his days of stocking milk at a grocery store, said that this group has changed his life.
“I have more energy. F3 builds confidence in yourself. I especially like the leadership-building gained from the F3 50-week course that we cover,” Waddams said.
According to the F3 leadership manual, “This group keeps men on the straight path of personal growth and service to their community like the guardrails in a bowling alley.”
Each “boot camp”-style workout is 45 minutes in length. The leader, rotated each week, selects routines that the men will follow, so each one varies. The sequence is posted on a board and each person follows with the leader joining in.
To stirring patriotic music or songs with an insistent beat, the men first stretch to tune up muscles, then do vigorous exercise interspersed with running, more floor exercise and cool-down stretches. Members are cautioned to “modify the moves” if a maneuver is too strenuous.
At the end of all workouts, the men form a “circle of trust.” Here they share concerns about family or friends who might need encouragement or prayers due to illness or hospitalization and a positive thought for the day. On this day, Sept. 11, the leader asked for moments of silence for the 9/11 victims.
An alternative on certain days is “rucking,” walking with a heavy pack on your back.
The camaraderie among the F3 members was evident by fist bumps and encouraging comments such as “keep going,” “don’t quit” and “great job.” All members mentioned the benefit of fellowship as part of belonging to F3.
“F3 is a positive bonding place. We form strong friendships,” said Robert Lynch, who sells fire control sprinklers, hence the nickname Sprinkles. “Loneliness has become an issue for many men. Some just stay home outside of work and spend lots of time on their computers.”
According to Adam German, known as Dial Up because of his work in cyber security, “F3’s influence isn’t just felt at our workouts. It helps us become better husbands, fathers and sons.”
After the workouts, the men gather at coffee shops or restaurants for conversation and discussions of the weekly topic from the F3 leadership manual.
The F3-Delta organization, featured in Men’s Health magazine and The New York Times, has 4,886 locations in 388 international regions.
F3-Delta is open to all men.
To find activities in Elk Grove and Sacramento, go to f3delta.com or email [email protected].
