23 PAX: Khakis-respect, Flanders, Roll Bar, Chicklets-respect, Folsom, Ice T, Samples, Sticky Bandit, Sportivia, Stella, Space Bar, Greek Freak, Safe Ride, Tin Cup, Kill Switch, Stink Bait, Plague, Gateway, Baskin-respect, Bloodshot, Sister Act, Wentworth 

QIC: Blue Suede

THE SCENE:

Rain, 47°F, Feels like 47°F, Humidity 94%, Wind 5mph

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 (Even when the field is locked) 

• Peer led

• Ends with COT

I am not a professional and today you will get wet so modify as needed! 

WARM-O-RAMA: One Lap

Dark Webbs 

Increasing until get to 10 reps on first exercise and 20 reps on second. The exception was Happy Jack Webbs where we went to 5 reps and 10 reps. 

  • Jack Webb – 1 Merkin to 2 Raise the Roofs 
  • Magic Carpet 30 count
  • House of Paine – 1 Jump Squat with 2 Bonnie Blairs
  • Magic Carpet 30 count
  • Pike Jack-1 Dry Dock to 2 plank jacks
  • Magic Carpet 30 count
  • Happy Jack Webb -1 Burpee with 2 Side Straddle Hops
  • Magic Carpet 30 count

THA-THANG:

Quarter Pounder

  • Sprint to 25 yards and Do 25 merkins, Backwards to start
  • Magic Carpet 30 count
  • Sprint to 50 and do 50 squats, Backwards to start
  • Magic Carpet 30 count
  • Sprint to 75 and do 75 Mountain Climbers, Backwards to start
  • Magic Carpet 30 count
  • Sprint to 100 and do 100 SSH, Mosey back to start
  • Magic Carpet 30 count

MARY:

Captain Thor 10-40

1 big boy sit up to 4 American Hammers 

COUNT-OFF & NAME-O-RAMA:

23 PAX: Khakis-respect, Flanders, Roll Bar, Chicklets-respect, Folsom, Ice T, Samples, Sticky Bandit, Sportivia, Stella, Space Bar, Greek Freak, Safe Ride, Tin Cup, Kill Switch, Stink Bait, Plague, Gateway, Baskin-respect, Bloodshot, Sister Act, Wentworth 

QIC: Blue Suede

CIRCLE OF TRUST/BOM

Weird isn’t bad but means to be different. “If you want weird results then you must be willing to have weird actions.” Thanks for embracing the weird and coming to the workout in the rain and early morning. I would challenge each of you to embrace the weird in your life in whatever area you desire to have different results!

ANNOUNCEMENTS: Be on the look out for several new sites as site Qs are stepping up. There are also several 3rd F opportunities upcoming. 

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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