Heavy Metal AO @F3Heavymetal

28°Clear, Crisp & Black Ice Everywhere! 5:30am November 11, 2020- Veterans Day!

PAX (13): E85, Sticky Bandit, Bovine, Grease Fire, Wentworth, Hipster, Space Bar, Touché, Tuner, Honey Stinger, Drone Strike, Trader, (Q)- Waffle House

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

F3 principles: free of charge-open to all men-held outdoors — rain or shine, heat or cold. Men who participate also lead the workout in a rotating fashion, with no training or certification necessary. Workouts end with a Circle of Trust.

Frost on the Omaha playground welcomed the PAX, as the nation prepared to honor Native Americans today on the national mall. The virtual dedication is scheduled for later today.

WarmORama

·       15 IC SSH

·       15 IC Sun God’s front & back

·       15 IC Windmills

·       10 IC Highknees

Shield Lock Mini Murph #1

·       Group 1 The Evans. Follow the leader at the lamp post

  • 15 IC Bent over rows
  • 15 IC Curls
  • 15 IC Alt. shoulder taps
  • 15 IC Squat press

·       Group 2 The Odds, were the push group, Silent Lunge to playground- 30 squats- 20 merkins- 10 pull-ups or dips, Verbal Lunge to the lamp post (Tell me about a vet and their buddies)

·       Rotate

Group-UP #1

  • 15 IC Tricep extension
  • 15 IC Overhead press
  • 15 IC Jonny Dramas
  • 15 IC Goblet Squats
  •  

Shield Lock Mini Murph #2

·       Group 1 The Evans. Follow the leader at the lamp post

  • 15 IC Hammer Curls
  • 8 C Man Makers
  • 15 IC Skull crushers

·       Group 2 The Odds, were the push group, Silent Lunge to playground- 30 squats- 20 merkins- 10 pull-ups or dips, Verbal Lunge to the lamp post (Tell me about a vet and their buddies)

·       Rotate

Group-UP #2

  • 15 IC Kettle ball
  • 15 IC Plank
  • 15 IC Mountain clibers
  • 15 IC Overhead press

6 M O M

·       Flutter Kicks 15 IC

·       Sweat Angles 15 IC

·       American Hammers rolling count 5 IC

T A P

·       Family prayers.

·       Veterans Day prayers, Broken Arrows & Straight as an Arrow.

Veterans contribute to American society in many ways; not just during their time in active duty. Throughout our history, military service members have put on their uniforms to protect the values and liberties that this nation was built on. But that doesn’t stop once the uniform comes off and their time in active duty has ended. Veterans take the lessons they have learned and the experiences they’ve gained and continue their service to our nation by strengthening our communities. They become our nation’s leaders, scientists, entrepreneurs. Veterans are the most active volunteers working to improve communities across our country. Service goes beyond the uniform. This Veteran’s Day, we honor the men and women who have worn their uniform who continue to serve our country

Read more: https://militarybenefits.info/veterans-day/#ixzz6d4wFpuDF

F3Omaha - 1544 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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