Sunday, May 22 2022
F3 Omaha, Rabbit Hole AO
(Sponsored by F3 Chicago)
Benson Park
43°F, 3mph wind
12 PAX: Othello, Frosty, Bovine, Demogorgon, Mufasa, Icy Hot, Spreadsheet, Touché, Side Dish, Blades of Glory, Beta Max, Rancid
co-QIC: Rancid & Othello
0700 – WELCOME, BROTHERS! (RANCID)
*** “THE FIRST EXERCISE IS – SLAUGHTER STARTERS!”
(20 Burpees OYO)
Coined by F3 Nation Nantan – Slaughter
at his Q of City Limits in F3 Chicago.
Complete immediately at start of a beatdown
before Intros and Warm-A-Rama.
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership. 5 Core Principles. Introduction and disclaimer. No FNGs.
Mosey to Warm-A-Rama
WARM-A-RAMA (OTHELLO)
20 IC – SSH
10 IC – Tappy Taps
20 D – Jump Squats
10 IC – Cherry Pickers
15 IC – Goofballs
6 IC – Big Ones
10 IC – Little Ones
Mosey to Pre-Thang at Sprague St Hill
PRE-THANG (RANCID)
11’s
Shout-out to F3 Chicago Nantan – Homer
Jump Tucks (JT) at Bottom of hill
Bobby Hurley’s (BH) at Top of hill
10 JT…run up…1 BH…run down…
9 JT…run up…2 BH…run down…
8 JT…run up…3 BH…run down…
7 JT…run up…4 BH…run down…
6 JT…run up…5 BH…run down…
5 JT…run up…6 BH…run down…
4 JT…run up…7 BH…run down…
3 JT…run up…8 BH…run down…
2 JT…run up…9 BH…run down…
1 JT…run up…10 BH…run down…
First to finish calls OMAHA (TCLAPS Blades of Glory)
Mosey to south Dill Field field
THE THANG (RANCID)
5-55’s
Shout-out to F3 Chicago Weasel Shaker – chick
Sprint 55 yards
5 IC – Turkish Getups
Sprint 55 yards
10 IC – Makhtar N’Diayes
Sprint 55 yards
15 IC – Bonnie Blairs
Sprint 55 yards
20 U – Big Boys
Sprint 55 yards
25 D – Merkins
Sprint 55 yards
30 IC – Alt Should Taps
Sprint 55 yards
35 IC – Mtn Climbers
Sprint 55 yards
40 IC – OH Seal Claps
Sprint 55 yards
45 D – Air Squats
Sprint 55 yards
50 U – Raise The Roof
Sprint 55 yards
55 IC – Goof Balls
QIC Rancid calls OMAHA by 0733
(Got thru 30 IC AST)
THE GAME (FROSTY)
CHICAGO-BALL (MUSHBALL) – 15 minutes
QIC Othello calls OMAHA by 0750
Mosey to the Shovel Flags
6MOM (OTHELLO)
15 IC – Gas Pumpers
15 IC – LBC
20 O – Rosalitas
20 O – Low Dolly’s
10 IC – Heels to Heaven
12 RSC – American Hammers
COT (RANCID)
Name-O-Rama. Announcements. Prayers/Praises.
“The great man is not all to each. He is each to all. The genius can do anything, but does one thing at a time.”
– Greenlights by Matthew McConaughey
SYITG!
Aye,
Rancid