Wednesday, June 1, 2022
Hanscom Park Pavilion
52°F, 5mph wind
26 PAX: Tater Tot, Wentworth, Khakis, FNG Sputnik, Spacebar, Swiper, Redacted, Chariot, The Plague, Girl Dad, Polaroid, Hard Hat, Mad Dog, Stapler, Beta Max, Bovine, Ditty, Folsom, Gunner, The Protector, Demogorgon, Merit Badge, Rush Hour, FNG Guts, Othello, Rancid
QIC: Rancid (Site Q)
0530 – WELCOME, BROTHERS!
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. 2 FNGs.
Mosey to greenhouse parking lot
WARM-A-RAMA
20 IC – SSH
10 IC – Big Ones
20 IC – High Knees
10 IC – Dive Bombers
20 IC – Hillbilly Squats
10 IC – Mtn Man Poopers
8 IC – Motivators
Mosey to The Ford
THE THANG
PAX Count-off by 5
(1) The Flagpole
15 IC – Bobby Hurleys
15 IC – Imperial Walkers
15 IC – Bonnie Blares
15 IC – Cherry Pickers
Rinse & Repeat until push
(2) The Passageway
Circle counter-clockwise using either
Bear Crawl or Lunge Walk
Rinse & Repeat until push
(3) The Governor’s Circle
15 IC – Tappy Taps
15 IC – Carolina Dry Docks
15 IC – Jump Squats
15 IC – Plank Jacks
Rinse & Repeat until push
(4) The Rose Garden
15 IC – Copperhead Squats
15 IC – Dips
15 IC – Step-Ups
15 IC – Decline Tempo Merkins
Rinse & Repeat until push
(5) The Push Group
Mosey to (1) out from the garden
east on Woolworth thru the gate on 32nd
QIC calls OMAHA by 0555
ROYAL RUN to the amphitheater (~½ mile)
F3 workout deck (12 royal cards only)
PAX can yell “Royals!” at any point
Q the exercise @ 20-25 reps
No repeats
5 Cards Drawn:
Freddie Mercury (Ditty)
Shoulder Tap (Beta Max)
Merkin (Gunner)
American Hammer (Swiper)
Burpee (Tater Tot)
POST-THANG
WHERE I WANT TO BE
“Beverly Hills” by Weezer
AMRAP per Q called each ½ minute change
Step Ups
Imperial Walkers
Dips
Bonnie Blairs
Bobby Hurleys
Side Straddle Hops
High Knees
on “BEVERLY HILLS” drop for one Burpee
then return to AMRAP per Q
(~17x Burpees total)
Mosey to the north pavilion greenspace
6MOM
15 IC – LBCs
15 IC – Flutter Kicks
15 O – Low Dolly
15 IC – Big Boys
15 IC – Heels to Heaven
26 PAX IC – American Hammers (Rancid-Style)
Mosey to the Shovel Flags
COT
Name-O-Rama. Announcements. Prayers/Praises.
“The reasonable man adapts himself to the world:
the unreasonable one persists in trying to adapt the world
to himself. Therefore all progress depends on the unreasonable man.”
– George Bernard Shaw
MOLESKINE
I just love you guys a whole helluva lot. Really, truly, and deeply. F3 has not changed my life. YOU have.
To my brothers here in Omaha, Chicago, and all across the Nation – thank you for continuing to shape me into a better version of myself, all the while fully accepting me for who I am right now.
I am humbled by your faith in me, and it is with great pride, energy, and humility that I accept the leadership role as the first Site Q of F3 Omaha’s Beverly Hills AO here at “The Oldest Park In Omaha”.
Much love to Othello who EH’d me to Red Wings 2.5yrs ago. Shout-out to Tater Tot and to The Plague for their advice, encouragement, recommendations, and support leading up to the Launch. TCLAPS to Polaroid who joined me for an OTB weeks ago and also for designing your next favorite AO logo (t-shirts coming soon!). Huge thanks to Hard Hat and The APEX AO for their endorsement last week. Mad props to Folsom for crafting another particularly powerful Shovel Flag.
A Site is not a Site without the men who attend. So keep showing up. And remember, because you showed up, Beverly Hills is YOUR AO!!!
Next week, QIC The Plague (1st F Q of F3 Omaha).
Until then….
SYITG!
Aye,
Rancid