Introduction and F3 Mission Statement and Principles


  1. 20 Finkle Swings IC – 10 each leg
  2. 20 Apolo Ohnos IC
  3. 20 Sprinkers
  4. 20 Arm circles in Superman Position (10 circles each direction)

Mosey: Appx. ½ mile run to the track field via running to the roundabout at the Boys Town Chapel.

Stop and did sit position for the 6 and did 10 modified Carolina Dry Docks in Balls to the Wall position

Workout – 4 stations set up at the Track Field – Partnered Up

Station 1

25 Merkins

25 Sumo Squats

25 Burpos

Empty Wheelbarrow to next station

Station 2

25 Reverse Crunches

25 Derkins

25 Bar-taps – Jump up and tap the goal post cross beam

Empty Wheelbarrow to next station

Station 3

25 Monkey Humpers IC

25 Big Boys

25 Werkins

Pitfall Harry to next station – (like giant tire hops)

Station 4

26 Side Tri Rise – 13 each arm

25 Happy Jacks IC

25 Windshield Wipers

Bear Crawl to next station

Mosey back to Main Round-about flag and calf raises till the 6 was in

6 MoM

1. 15 V-Ups IC

2. 10 Australian Snow Angels IC

3. 10 American Hammer IC

Name-O-Rama – 1 FNG – Big Papi

COT- The impact and personal meaning of the phrase “Invigoration of Male” from the F3 Mission statement

Closing Prayer

Aye- Gunner

F3Omaha - 1747 posts

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


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