17 PAX: Tuner, Golden Pike, Swiper, Sticky Bandit, Selleck, E-85, Folsom, Samples, LPC, Beta Max, Touche, McEnroe, Dirty Bird, Stella, Wentworth, Bloodshot

QIC: Blue Suede

THE SCENE:

39 degrees and foggy 

F3 WELCOME & DISCLAIMER: Check!

I am not a professional

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

The 5 Core Principles:

• Free of charge

• Open to all men

• Held outdoors

• Peer led

• Ends with COT

Credo: “Leave no man behind, but leave no man where you find him.”

WARM-O-RAMA:

25 Jump Tucks

THA-THANG:

To celebrate St. Patrick’s Day we did a EMOM (Every Minute on the Minute) Beatdown with active rest between exercises. Some PAX asked, “What is active rest?” I told them that there would be no running during out Beatdown. Even though I fulfilled my commitment some PAX were wanting to run by the end! We had 7 exercises per cycle and we got through 3.5 cycles.  What is a St. Patrick’s day without a rock playlist where every song uses bagpipes? Before starting the timer and music, I explained what a Devil Press was since no PAX had done before that morning. A Devil Press is a burpee with dumbbells in hand and then move upwards into a DB snatch. Then we completed these exercise: 

Cycle 1

One minute Reverse lunges

15 Seconds of Lateral jumps over dumbbells 

One Minute T-bar merkins

15 Seconds of Lateral jumps over dumbbells 

One minute Thrusters

15 Seconds of Lateral jumps over dumbbells 

One minute Bent rows

15 Seconds of Lateral jumps over dumbbells 

One minute Cleans

15 Seconds of Lateral jumps over dumbbells 

One minute Hammers

15 Seconds of Lateral jumps over dumbbells 

One minute Devil Press

15 Seconds of Lateral jumps over dumbbells 

Cycle 2

One minute Reverse lunges

15 Seconds of Lateral jumps over dumbbells 

One Minute T-bar merkins

15 Seconds of Lateral jumps over dumbbells 

One minute Thrusters

15 Seconds of Lateral jumps over dumbbells 

One minute Bent rows

15 Seconds of Lateral jumps over dumbbells 

One minute Cleans

15 Seconds of Lateral jumps over dumbbells 

One minute Hammers

15 Seconds of Lateral jumps over dumbbells 

One minute Devil Press

15 Seconds of Lateral jumps over dumbbells

Cycle 3

One minute Reverse lunges

15 Seconds of Lateral jumps over dumbbells 

One Minute T-bar merkins

15 Seconds of Lateral jumps over dumbbells 

One minute Thrusters

15 Seconds of Lateral jumps over dumbbells 

One minute Bent rows

15 Seconds of Lateral jumps over dumbbells 

One minute Cleans

15 Seconds of Lateral jumps over dumbbells 

One minute Hammers

15 Seconds of Lateral jumps over dumbbells 

One minute Devil Press

15 Seconds of Lateral jumps over dumbbells

Cycle 4

One minute Reverse lunges

15 Seconds of Lateral jumps over dumbbells 

One minute Thrusters

15 Seconds of Lateral jumps over dumbbells 

One minute Cleans

15 Seconds of Lateral jumps over dumbbells 

One minute Devil Press

15 Seconds of Lateral jumps over dumbbells

MARY: No Time 

COUNT-OFF & NAME-O-RAMA:

17 PAX: Tuner, Golden Pike, Swiper, Sticky Bandit, Selleck, E-85, Folsom, Samples, LPC, Beta Max, Touche, McEnroe, Dirty Bird, Stella, Wentworth, Bloodshot

QIC: Blue Suede

CIRCLE OF TRUST/BOM:

“I’m a Great Believer in Luck. The Harder I Work, the More Luck I Have.” Someone in history

F3Omaha - 1531 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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