Wednesday, August 5, 2020
Top Rope – Rancid’s Greatest HIITs
Aldrich Elementary, Omaha, NE
63°, Light Rain
PAX: Sparty, DaVinci (Respect!), Tube Socks, Wait Time, Cyclone (Respect!), Bird Man, Othello, Mufasa, The Curse, Hard Hat, Nightcrawler, Room Service, Two Step, Father Time, Smashmouth, Safe Ride, Slick, Roadhouse, Convoy, Grillz, Lucky Charms, Armbar, Flanders, Mingus (Hate!), Wentworth, Saul, Rancid (Hate!)
QIC: Rancid (Hate!)
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.
Five core principles: free, open to all men, held outdoors, led in rotation, ends with circle of trust.
Introduction and disclaimer. I am absolutely not a professional. Please “shamelessly modify”.
Count-off (27). Let’s have some fun today, friends!
Mosey to the field behind the school for Warm-A-Rama.
0532 – WARM-A-RAMA
Taken from Rancid’s VQ at Wild Kingdom on Tuesday, January 21, 2020. Backblast: Say ‘Yes’
20 IC – SSH
10 IC – Windmills
10 IC – Tappy Taps
20 D – Bobby Hurleys
15 IC – Cherry Pickers
15 IC – Imperial Walkers
20 IC – High Knees
Mosey to the basketball court for the Pre-Thang. Rancid loves him a good Pre-Thang!
0538 – PRE-THANG
Taken from Rancid’s Q at Heavy Metal on Wednesday, March 11, 2020. Backblast: Tune-Up
RANCID RENEGADES
“Bloodclot” by Rancid – 2:45
PAX hold a plank. Renegade Rows, baby!
0:00 – Right (up) on “Hey” Left (up) on “Ho”
0:12 – Plank Jacks
0:25 – Mountain Climbers
0:37 – Plank
0:48 – Right (up) on “Hey” Left (up) on “Ho”
0:54 – Plank Jacks
1:07 – Mountain Climbers
1:18 – Plank
1:31 – Right (up) on “Hey” Left (up) on “Ho”
1:36 – Plank Jacks
1:43 – Mountain Climbers
1:54 – Plank
2:00 – Merkins
2:20 – Right (up) on “Hey” Left (up) on “Ho”
Mummblechatter in awe and appreciation of Rancid’s energy. Rancid has been advised he should lead a spin class.
Mosey to the front of the school for further instructions.
0542 – THE THANG
Taken from Rancid’s Q at The Woodshed on Friday, March 6, 2020. Backblast: Traveling
Count-off into 5 groups. (5) is the push.
Rinse & Repeat until OMAHA.
(1) The Road Green
15 D – Bobby Hurley’s
15 IC – Imperial Walkers
15 D – Bonnie Blare’s
15 IC – Cherry Pickers
(2) The Entrance
15 D – Squats
15 D – Dips
15 U – Step-Ups
15 D – Decline Merkins
(3) The Lot Green
15 IC – Tappy Taps
15 D – Carolina Dry Docks
15 U – Jump Tucks
15 IC – Plank Jacks
(4) The Closed Road
1 Burpee at top/bottom
(5) The Last Green
Bear Crawl curb-to-curb
Al Gore at end for the six
Team push to (1)
Regroup ‘round the Shovel Flags. Not done yet…Rancid also loves him a good Post-Thang!
0604 – POST-THANG
Taken from Rancid’s Q at Futurama on Thursday, June 11, 2020. Backblast: Loving Kindness
BANGERS (10 IC each)
Underscored with the dulcet tones of “Bang Bang” by Danger Danger.
B-onnie Blairs
A-lternating Shoulder Taps
N-oodling for Fish
G-as Pumpers
E-lbows to Knees
R-ockette Dips
S-tep-ups
Back to the Shovel Flags, boys! We got us some MARY!
0608 – 6MOM
Taken from Rancid’s Q at The Oracle on June 27, 2020. Backblast: Get Uncomfortable
27 Rammers (American Hammers, Rancid Style)
0610 – COT
Count-off. Name-O-Rama. Announcements/Prayers:• T-Claps & Happy 1-Year Anniversary to The Curse• The Maize shovel flag is being handed-off to Sasquatch tomorrow (8/6)• Pop-Up & 2nd Tonight for Rancid’s Send-Off to Chicago• Prayers to Rancid for his journey from Omaha• Prayers to all teachers/children about to head back to school this fall
—
If it ain’t broke, don’t fix it. The following five concepts were core to COT’s from workouts which I’ve led this year. I felt that they all absolutely still apply, and so I wanted to share a snippet from each concept with you. After all, today was Rancid’s Greatest HIITs!
Say “Yes” – To purposefully say ‘yes’ to life is a powerful discipline
Tune-Up – A process in which small changes are made to something in order to make it work better.
Traveling – Who are the people with whom you care to share your time?
Loving Kindness – “Accelerating”, “locking shields” and “picking up the six”lead us to our most impactful results.
Get Uncomfortable – Leave your flock; go out and rescue the one who is lost.
Take a look through my Backblasts if you’re curious to learn more. I promise, you’ll learn something new about me and, even more likely, about yourself.
I love you, all. I’ll miss you all. I’ll see you again.
Thank you, F3 Omaha!
Thank you, Sky Q!
SYITG
Aye,
Rancid
