20 PAX: Arm Bar, Cataracts, Italian Job, Mother Goose, Chucky, Tug Boat, Moon Man, Griswold, Curse, Barn Door, Bay Side, Kielbasa, Short Sale, Little Red, Patch Adams (FNG), Roll Bar, Thor Riptide, Patton

QIC: Blue Suede

THE SCENE: Clear 33 degrees with real feel of 26

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:

Short Mosey 

25 SSH IC 

PRE-THANG: 

Hound Dog

Partner up with another PAX. One sits on 6 with legs out in front and arms out to the side. The other PAX jumps around the PAX on the ground jumping over arms and legs to complete the circle. Complete 10 rounds and then switch places. After both PAX have finished, one PAX get in plank position and the other jump over then crawl under for 10 reps then switch positions. 

THA-THANG:

Ladder

Pick a spot in the distance. Run from your starting point to that spot and do 10 Burpees. Return to start. Turnaround, run back to your spot, now do 9 Burpees. Continue this running and rep routine, downward counting through to completing 6 burpees. Then, as you hit the 5-1 count reps, do Merkins instead of Burpees. After the entire 10-1 set was completed moseyed back for Mary. 

MARY:

Cut A Flip

Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until we reached 25 of each. 

COUNT-OFF & NAME-O-RAMA:20

CIRCLE OF TRUST/BOM:

“Be present today and live today as today” Don’t wish away any part of your life and live in the present. 

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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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