December 5, 2020 | Aldrich Elementary AO| Dark, Frost and chilly 26 degree morning. 

PAX: Vandelay, Tube Socks, Roadhouse, Blue Suede, DaVinci, Tuna Fish, Hard Hat, Gryllz, Tater Tot, Slow Pitch, Griswald, Chucky, Water Boy, A- Bomb, Panty House, Big One, Pot Hole, Convoy, No Doze, Bubbles, The Plague, Tonight Show, U- Haul, Khakis, Wait Time.

Q: Gunner

Started this morning’s beatdown promptly at 6 AM, with the welcoming and stating the F3 Mission and 5 core principles. No FNGs at this workout so we moseyed to the west side of the school to the field and performed Phase 1 of the warm up

Phase 1-Warm-O-Rama

  • 15 IC Ralphies
  • 15 IC Tappy Taps
  • 15 Windmills
  • 15 Yoga Toe Taps
  • 15 IC Rosalitas

Moseyed down the trail to the first open field and performed Phase 2 of Warm-O-Rama

Phase 2-Warm-O-Rama

  • 15 IC Hairy Rockettes
  • 15 IC Mountain Man Poopers
  • 15 Bobby Hurleys
  • 15 IC Mummy Kicks

Completed Warm-O-Rama and ran northeasterly on  the park path  along California Street to the  Private Tennis Court  and performed  the Pre- Thang

Pre Thang- At the Tennis Court field Pax lined up along the fence and performed 3 sets

Set 1 – Broad Jump for 20 yards-Bear Crawl for 20 yards – Leap frog for 20 yards- Crab Walk for 20 yards-10 Merkins

Set 2 – Broad Jump for 20 yards-Bear Crawl for 20 yards – Leap frog for 20 yards- Crab Walk for 20 yards-15 Merkins

Set 3 – Broad Jump for 20 yards-Bear Crawl for 20 yards – Leap frog for 20 yards- Crab Walk for 20 yards-20 Merkins

After the Pre-Thang we moseyed to the open field lot and circled up to in the trees for The Thang

The Thang-

Set up a run course with 4 cones spaced about ½ a football field.

PAX circled up for various exercises AMRAP for as long as it took for 1 Pax to

  • At first Cone Perform 1 Burpee – Run to Second Cone
  • At the Second Cone – Perform 1 Burpee – Carioca to the second Third cone
  • At the Third Cone – Perform 1 Burpee run to the Fourth Cone
  • At the Fourth Cone – Perform 1 Burpee and next PAX

Sprint back to group and pull an exercise card from the center for the whole group to perform

All PAX went One time and called Omaha a 6:48am. Moseyed back to the shovel flags for Mary.

Mary

Calf Raises – 25 straight – 25 – Toes Out – 25 Toes In

Announcements – CSAUP announcement for January 2,2021

COT Peace on Earth and Goodwill toward Men is emphasized strongly during the Christmas season, but F3 HIMs remind and exemplify that peace and goodwill are to be done year-round. 

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

The Oracle

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