Thursday, November 26, 2020, 6:00am | The Sandlot | Papillion’s Halleck Park | 43 degrees, Calm
4 PAX: Maaco, Squeaky, Knobs,
Q: Zorro
6:00am Zorro welcomed the Pax to F3 reminding them of the Mission to Plant, Serve, and Grow small
workout groups for the invigoration of male community leadership. F3 Core principles were stated 1)
Open to All men 2) Always Free 3) Always held outdoors 4) Lead in a rotating fashion, and 5) Ends in a Circle of Trust (COT). Zorro shared that we would be running fast and catching some turkeys.
6:05 Mosey over to the track with Squeaky and Maaco. Knobbs was running late with donuts.
6:10 Dynamic warm up of high knees and butt kicks so no hamstrings exploded with the increased
speed.
6:15 100-yard build up followed by 100-yard jog – repeat 2 times
Team of 3 for a ~50-yard sprint with rest break of your partners sprinting – completed 5 sprints
then took a rest break with arm workouts for a break. Sprints were then completed again with more
arms as a rest break. Knobbs showed up and we completed 2 more rounds with a 4 man team.
Finally to test the mental fortitude of the PAX a 150 yard sprint with a 100 yard jog repeated twice.
6:45 Indian run for tradition around the track and then back to the shovel flags to wait for the half guys.
6:50 Name-o-rama.

F3Omaha - 1734 posts

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

The Sandlot

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