F3 Omaha – Ironwood AO
Monday, February 27, 2023
Memorial Park Playground
42°, 22mph winds
18 PAX: Rocket, Merit Badge, Polaroid, Beaver, Frosty, Good Lookin’, Dome, Joe Buck, Hooah, Hindsight, Wait Time, Sandy Cheeks, Sputnik, Doll Face, Rooster, Side Dish, Rancid, (Bluebird, Hon.)
QIC: Rancid
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.
F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.
Introduction and disclaimer. No FNG’s.
Mosey to the Rose Garden
WARM-A-RAMA
6 IC – Motivators
10 IC – Big One
20 IC – Imperial Walker
10 IC – Mtn. Man Pooper
20 IC – Leprechaun
Lunge to the middle area
Bear Crawl to the last area
Mosey to the main memorial area
PRE-THANG
* * * RANCID SPECIALTY * * *
BANGERS – 10 IC/each
B-onnie Blairs
A-lternating Shoulder Taps
N-oodling for Fish
G-as Pumpers
E-lbows to Knees
R-ockette Dips
S-tep-ups
Underscore: “Bang Bang” by Danger Danger
Mosey to the top of the south steps
THE THANG
B.O.M.B.S. SQUAD
Break into groups of 3
1 PAX on top/bottom (doing exercises)
3rd is the runner/pusher, Flapjack either side
Exercises
50 Burpees
100 Overhead Clap Jumps
150 Merkins
POST THANG
THE RUN OF PAIN
Mosey to the Shovel Flag
Three Pain Stations on the way back
5 exercises, 10 reps/each
Station 1 (West Stairs)
10 IC – Copperhead Squats
10 IC – Tempo Merkins
10 IC – Monkey Humpers
10 IC – Sun Gods
10 IC – Bobby Hurley’s
Station 2 (Sidewalk’s End)
10 IC – Plank Jacks
10 IC – Flutter Kicks
10 U – Jump Tucks
10 D – Carolina Dry Docks
10 IC – High Knees
Station 3 (Baseball Bleachers)
10 IC – Decline Shoulder Taps
10 IC – Step-Ups
10 IC – Dips
10 IC – Box Squats
10 IC – Merkin Reachers
MARY
17 PAX IC – American Hammers (Rancid-Style)
COT
Count-off. Video Name-O-Rama. Announcements.
“For a man to be a reinvigorated leader…he has to be bold and self-sustaining. To the degree he succeeds in this, he will become a man to whom others look and seek to follow. He will have impact.”
– Freed To Lead (p. 82)
MOLESKIN
Shout-out to my only sibling, Bluebird (T.J. Wrigley).
Today we celebrate his earthly 35th birthday.
Thank you all for your love and support.
SYITG
Aye,
Rancid
