3/31/23, 5:15am | The Farm | Springfield, NE| 73 degrees + 143% humidity

 “Somewhere Between Growin’ Up and Getting’ Old” 

# of PAX: 30  

QIC:  Skidz  

4:45am Pre-Run and Pre-Ruck

PAX:  Over a dozen.  YHC failed to get a count.  We a little rusty.

5:15am Beatdown

PAX:  Fire Marshall Bill, Mulch, Animal House, Muffs, OverTime, Schrute, Dozer, HuHot, Taxman, Yogi, PitStop, Escobar, Chernobyl, Crankbait, Black Tuesday, Beans, TonyTheTiger, Mortar, Fun Dip, Ferdinand, Armbar, Rowdy, Tenacious D, Supe, Bayside, KOA, Levy, Knobs, G-String, Skidz.

Skidz welcomed the Pax promptly at 515am and said LETS ROLL as we jogged down to the open area North of the old dirt track that is currently torn up for whatever reason.

I immediately forgot to remind them of the mission to Plant, Grow and Serve small workout groups for the invigoration of male community leadership.

Skidz did however go on to cover the 5 core principles of F3.  

1) Open to ALL men. 

2) Always Free.  

3) Always held outdoors.

4) Led in a rotating fashion.

5) Ends with a Circle of Trust (COT).  

           

            Skidz asked if there were any FNGs and none showed up today for some Fun Farm Friday. Maybe next time.

Skidz then stated that he does not know about any of your injuries and can barely keep track of his own so please modify if you need to on any movements but this is intended to be a F3Omaha Bruiser ™ approved workout.  We will do some warm-o-rama, split up into 6 teams after WOR, and rotate through dodgeball, bleachers, and core.

Warm-o-rama post jog: SSH (15 IC), Baby Arm Circles (10) and Windmills (10). 

The Thang:

Dodgeball

Team 1 vs 2, 3 vs 4, 5 and 6 sitting out first round robin.

While dodgeball was going on, other teams were rotating from bleachers or core/upper stations alternating.

Bleachers: 

Step up to Johnny Drama (each stair, up and down)

Derkins (15)

Dips (15)

Merkin Alligator Step Ups then Down

Step ups to Air Squats (each stair, up and down)

SWITCH WITH CORE GROUP (push group)

 

Core +:

Gas Pumpers (20 IC)

SuperSkidz (Superman pose, but really squeeze dem cheeks) 30 second count

Alternating Shoulder Taps (15)

Werkins (20)

Can Openers (15 IC)

Mountain Climbers (15 IC)

Plank until pushed by Bleacher Group

 

Mary: Our Mary was jogging back to the field near the shovel flags. 

Announcements/Prayer Requests:  

We had several requests with coworkers, relatives, and family members needing lifting up. 

COT: One of my country jams this past year has been Luke Combs “Growin up and Getting’ Old”. Really resonates with me and turning 40. I’m by no means having a mid life crisis or anything, but I think many of us are around the age of loving life and realizing how lucky we are but also missing how it used to be. Nothing wrong with reflecting on the ‘good day’ but cherishing the present. “I’ve been finding peace of mind slowing my roll.” Go love on your fam and friends but nothing wrong with us pretending we are 22 again once in a while. 🙂

Aye

Skidz

F3Omaha - 4190 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Farm ,

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