Date Time Group: 20NOV2020 0530

AO: Golden Spike

Weather: 39F, mild

PAX: (18) Vandelay (respect), Space Bar, Bonnie, Dirty Bird, Cheap Seats, Wentworth, Chip ‘N Dale, Waterboy, Saul, Folsom, Slow Clap (respect), Mac & Cheese (hate), Rollbar, Tug Boat (toot toot), Mufasa (raer), Mother Goose, Flying Tomato, Nightcrawler

QIC: Nightcrawler

0530 YHC greeted the PAX. This is F3. Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Five Core Principles: Free, Open to all men, always held outdoors, peer led in a rotating fashion, and ends in a Circle of Trust. No FNGs. F3 Motto: Never leave a man behind, but never leave a man where you find him. Disclaimer: I’m not a professional; modify as needed.  

Warm-O-Rama Mosey 300m around track then circle up at 50-yard line.

  • SSHs x 10 IC
  • Mountain Climbers x 10 IC
  • Groiners x 10
  • Merkins x 10

The Thang PAX count off into 4s. Divide into 4 groups. Groups mosey to respective “Bump” number. Perform exercise at “Bump”, move as Rx to “Set” & perform exercise, mosey to “Spike” for burpees. Rotate clockwise to next “Bump” number.  Continue until “Omaha” is called. All exercises are to 15.

  1. Bump 1 (Wide Grip Lat Pulls), Run up bleachers to Set 2 (Handstand Hold, 15 sec.), Mosey to Spike (Burpees)
  2. Bump 2 (Merkins), Broad Jump to Set 2 (Monkey Humpers), Mosey to Spike (Burpees)
  3. Bump 3 (Close Grip Lat Pulls), Run up bleachers to Set 3 (Scrape Squats), Mosey to Spike (Burpees)
  4. Bump 4 (Groiners), Bear Crawl up hill to Set 4 (Carolina Dry Docks), Mosey to Spike (Burpees)

PAX completed every station once. Final “Spike” was done together.

Name-O-Rama, Announcements, Prayers: Turkey Trot coming up. Saul said kind works about YHC. My first post was at Spike several months ago.

CoT: YHC recently switched companies, COVID precautions have kept me from posting much the last two weeks.Being back today makes YHC realize how important F3 is in his life.

When your world seems chaotic, make a point of counting the blessings you HAVE, and imagining how much you’d long for them if you didn’t have them (spouse, kids, family, home, work, etc.). Be grateful. Focus your efforts on thing that matter.

3rd F: Saul took us home.

F3Omaha - 1537 posts

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

Golden Spike

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