19 men in attendance: Space Bar, Folsom, Jeeves, Bovine, Stinkbait, Sportiva, Golden Pike, Rollbar, Z-Bo, Buns of Steel, Polaroid, Stella, Black Flag, Samples, White Rice, Slow Pitch, Tin Cup, Bloodshot, and Ice-T.

Intro: Welcome to F3, We plant small workout groups for the reinvigoration of male community leadership. Listed five principles. No FNGs.

Warmarama: SSH x 15 IC, Tappy Taps x 15 IC, Imperial Walkers x 15 IC

Pre-Thang: Listened to “Summer of 69” while doingdeconstructed burpees

First verse: Merkins; second verse: Groiners; third verse: Squat Jumps; musical end – Burpees!

Thang: Four-man grinder, so you’re in partners. Start at cones, one group does the exercises, one group runs across the field and up the hill. 69 reps of each:1. Carolina Dry Docks2. Apollo Ohnos3. Gas Pumpers4. Werkins5. Oh Yeahs6. Imperial Squatters7. Mountain Climbers8. Johnny Dramas

MOM: 18x Heels to Heaven, Heel Touches, Left-side Crunches / Right-side Crunches, Box Cutters, American Hammers

Announcements were made and a couple prayers were offered.

COT: Got my first real six string (or tape) at age four, ever since have heard name references. Every time I introduce myself, it’s “oh, like the singer?” Around fifth grade I had to make the choice – do I let this comparison frustrate me, or do I choose to embrace it? By embracing this choice I have found more moments of joy in life than I would have expected, and have avoided so many moments of anger or frustration. What in your life can you choose that will lead to more joy and less anger?

F3Omaha - 2445 posts

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

The Octagon

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