Grease Fire, 2×4, Khakis, Sleep Number, Sven, Biff, Armadillo, Sister Act, Cataracts, Blue Chip, Road House, Broad side, Ice Tea, Brazilian, Wait Time, Stink Bait, No Dose, Gunner, FDIC, Tin Cup, Vanilla Ice, Slow Pitch, Icy Hot, Retweet, Plague, Stitches, Tater Tor, Water Boy, Grillz 

QIC: Blue Suede

THE SCENE: Scattered clouds, 32°F, Feels like 23°F, Humidity 75%, Wind 9mph from NW 

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: 

25 SSH 

THA-THANG:

PAX moseyed around the cove for a beatdown, stopping along the way to perform moves:

Stop 1 – 20 burpees, mosey

Stop 2 – 20 double merkin burpees, mosey

Stop 3 – 20 lateral burpees, mosey

Stop 4 – 20 box jump burpees, mosey up the FINAL ROSE (1/2 did box other did standard) 

Stop 5 – 20 Hand Release Merkin burpees, mosey

Stop 6 – 20 standard push-up burpees, (1/2 did box other did standard),mosey to shovel flags

Mosey back to shovel flags.

Total: 120 Burpees and 3 miles

COUNT-OFF & NAME-O-RAMA: Check 

CIRCLE OF TRUST/BOM:

Don’t believe the lie that you have to be known as you are now or as you were in the past! 

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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