14 PAX: Lucky Charms, Swiper, Girl Dad, Knobs, Schnapps, Icy Hot, Turnover, Boiling Point, Double Dip, Beanie, Rooney, Schrute, Silo

QIC: Blue Suede 

THE SCENE: 35 degrees with real feel of 27! 

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:

Goof Balls 25 IC 

PRE-THANG: Merkin 400×100 

Run 100m and then do 25 Merkins repeat until full lap complete

THA-THANG: 100’s 

Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lwhere they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees. A sample set of cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees. 

MARY: Hammers Rancid Style 

COUNT-OFF & NAME-O-RAMA: 14 

CIRCLE OF TRUST/BOM:

Called out the fact that 11 of the 14 HIM’s had been apart of F3 less than a year to celebrate the growth that is taking place in Sarpy County. I encouraged them to not let F3 only be a workout, to not stop at the first F, but they would push into the 2nd F and that it would be the glue that would keep them coming back. I challenged them, “Don’t do life alone!” And to keep EHing new PAX! 

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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