April 19, 2021 / AO – Octagon / 5:30 / Temperature: 34 with some wind from the north

Pax:  Fudd, Folsom, Tuner, Z-Bo, Rollbar, Space Bar, Mother Goose, Hoose Gow, Wide Right, Khakis (Respect), Golden Pike, Frosty, Slow Pitch, Tin Cup, Black Flag, Sister Act, Sportiva, Re-Tweet, Buns of Steel, Polaroid, Fred (FNG/Sosa), Patton (Respect), and Blood Shot.

Q: Wentworth 

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement and Disclaimer were given, along with the 5 core principles.  The HIM made their away around the track and circled up in the middle of the field.

WARM-O-RAMA

Windmills (15IC), Wide tappy taps (15IC), Way low squats (15), and then Wide Big Ones (15IC)

THE PRE-THANG

2 cones one on each side of the pedestrian bridge over Dodge, partner up and one partner goes over the bridge to do a specific exercise and then returns where his partner was doing an AMRAP exercise on this side

Group 1:  alternating AMRAP with partner between Merkins and Air Squats

Group 2:  Run up the hill and do 5 burpees and come back to relieve your partner

THE THANG

Broke the group into 5 groups and then had 4 cones below and a push group going from cone 1 to 2 with the wheelbarrow 

Cone 1:​AMRAP 1 exercise per round:  Wojo Squats, Walk Out Lunges, Wide Sumo Squats, & Wild High Jump Tucks (we didn’t get to the Jump Tucks, whew…)  Wheelbarrow with partner to cone 2 or bear crawl to modify  (I had no idea that so many people didn’t like the wheelbarrow, I will remember that now)

Cone 2:​AMRAP 1 exercise of core with this station:  Windshield Wipers, WWI Sit ups, W with your legs over and over instead of the ABC’s, & Wide Open Low Dolly’s)  Side Shuffle to next cone and switch halfway

Cone 3:​(Wings station)  7 of each exercise Forward/Backward Sun Gods, Overhead Claps, Cherry Pickers, Forward/backward Chinooks, and then Moroccan Night Clubs (Crab Walk to cone 4)

Cone 4:​AMRAP 1 exercise of Chest/Arms:  Werkins, “W” merkins instead of diamond, Wooly Worms / inch worms walk out and then back up, & wide alternating should taps.  (Power Skip to cone 1)

​6MOM:1. E2K  (elbow to knee)  10 each side2. Heels to Heaven  15 IC3. Big Boys which Sportiva led as I ran to my car to get my phone for Name O Rama4. American Hammers – Rancid Style IC from each person in the circle

ANNOUNCEMENTS/PRAYERS:  

Announcements convergence 4/24 with 3rd F opportunity to bring canned food for the Food Bank.  6:00 a.m. – 8:00 a.m. 3rd F opportunity to volunteer at Heartland Hope May 8th from 9:00-12:30. 3rd F opportunity to help with the NorthStar lacrosse team this season. Folsom mentioned a 5K for the Open Door Mission also.  Great news from Patton with Nemo’s mile time that keeps going down.  

COT:​ YHC spoke about the 3rd F and all of the opportunities that are available now for the HIM who want to go out into the community and make a difference.  We are all pretty good at the first 2 F’s, but now it’s time to focus a little more on the 3rd F and please bring your ideas to the PAX.  If you want to get plugged into an organization, please check out the 3rd F Slack Channel or contact me directly.  Polaroid was the inspiration of the “W” themed beatdown today and the inventor of the “W” merkins.  I had fun putting the exercises together and renaming a few of them to fit the theme.  Thanks for the opportunity to lead.

Ended in prayer.

Peace,

Wentworth

F3Omaha - 1950 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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