11 PAX:  KOA, Lucky Charms, Baby Shark, Swiper, Lemon Law, Gunner, Zoro, Trench, FireWalker, FNG (Doubtfire)

QIC:  Tony The Tiger

4:45am—-Pre-Run– Jean-Calude, Trench, Swiper, Baby Shark, Firewalker, Tony The Tiger

5:15am—Before TTT welcomed the PAX he spoke the exact words of the Disclaimer and to Modify as needed!

5:17am—-TTT welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   One FNG today! We named him Doubtfire!  

TTT then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  

5:17am ​Warm-a-rama

​One lap around the parking lot hill​

​SSH-15IC

​Tappy taps-15IC

​Butt Kicks-15-IC

​Wind Mills-15IC

5:25​​PRE-THING​

Panel Ladder Merkins  (Need a better name for these. All ideas are welcomed)

​​5 On my down at each level starting at the ground.

5 on the ground/5 at level 1/ 5 at level 2/ 5 at level 3 Then work our way back down to the ground. 

10 Second Break between sets

We did this a total of 3 sets. 120reps

The THANG

4 stations

Station one: Post Drivers-Repeat until you’re pushed

Station two: Battle Ropes-Repeat until Pushed

Station three: Tire Flips until Pushed

Station Four-Push HIM: Carry Coupon from light up cone to light up cone. Some chose to carry two coupons for this run! Go Trench and Swiper!

While the above stations have HIM at them the rest of the Pax will be drawing out of a hat for the workout while a HIM is carrying out the other stations. Whoever draws out of a HAT will call out the workout. PAX members will do this work out until station for HIM returns to the center of the group. 

Hat Drawings:

Tug Boat Squats-IC

LBC’S-IC

Low Dolly’s-On Open

Heels to Heaven-IC

Heel Touches-IC

Copper Head Squats-IC

Bonnie Blares-IC

Lungs-IC

Calf Raises-ON UP

Bobby Hurley-ON DOWN 

Plank Jacks-IC

Plank

Burpees-On down

Dealer’s Choice

Omaha was called at 5:50AM

10 Hammer at the shovel flags

Name-o-rama.  See above.

Announcements/Prayer Requests:  

Convergence is tomorrow!!! Bring canned goods

Prayers for Pax friends and family members who are going through sickness and other health issues.  

COT- Don’t worry about the spilt milk. If what has happened won’t matter in 5, 10 or even 30 minutes don’t worry about it! This is something TTT struggles with on a weekly basis. Move on and don’t let it affect the rest of your hour, day or month. Keep on keeping on! 

Aye! Tony The Tiger

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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