Weather: Misty, 37°F, Feels like 30°F, Humidity 93%, Wind 6mph from E

PAX (14): Icy Hot, Grease Fire, Lucky Charms, Nugent, Othello, Polaroid, Dome, Frosty, Spreadsheet, Sticky Bandit, Bovine, Cyclone (Respect), UHaul

Q: Knobs

Five Principles: 1. Free of Charge 2.Open to all men 3. Held outdoors rain or shine 4. Led by men in rotating fashion 4. End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! 

Not a professional!! Any FNG’s ? No FNGs for today!

Warm-O-Rama:

Side Straddle Hop 20 IC 

Tappy Taps 10 IC  

Abe Vigoda 10 IC

WTF – 10 Wide Merkins, 10 Tempo Merkins IC, 10 Freddie Mercury IC

MF’R – 10 Merkins, 10 Flutter Kicks, 10 Ranger Merkins 

Number in groups of 4

Pre-Thang:

Groups 2 & 4 together and Group 1 & 3 together. Route from Stinson Park, head North to Pine, go left (West) and turn South on Aksarben Drive to shovel flags. 

Parade of Pain: 1 Mile Chain Run w 5 Merkins. 1st member of group jumps out of line and does 5 Merkins. After complete yell out group number and rejoin your chain at the end of line.

The Thang: 4 Group Grinder. 3 stations with 1 push group around Stinson Park.

Station 1: Group 1 B.L.I.M.P.S

Station 2: A.L.A.R.M.S

Station 3: Group 3 ?? Mystery Box ??

Push: Group 4; starts at Station 3 and pushes to Station 1.

B.L.I.M.P.S (In Succession)

      5 Burpees

      10 LBC (IC)

      15 Imperial Walker (IC)

      20 Merkins

      25 Plank Jacks 

      30 Air Squats

A.L.A.R.M.S (In Succession)

5 Alt. Shoulder Tap (IC)

10 Lunge (IC)

15 American Hammer

20 Ranger Merkins

25 Monkey Humpers

30 Side Straddle Hop

?? Mystery Box ?? (In Succession)

5 Groiner

10 Bulgarian Split Squat (5 each leg)

15 Turkish Get Up

20 Dips

25 Moroccan Night Club

30 Johnny Drama

CoT: Daylight Savings Time is time for new beginnings. “The secret of change is to focus all your energy on building the new, not fighting the old” – Socrates

What “new beginnings” are you build upon. Think about family, M, Fitness, Financial changes. Focus on new vs old habits.

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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