PAX: Uhaul, Patton, Fud, Spacebar, Doppler, Wentworth, Bubbles, Stella, Othello, Black Flag, Zbo, Roll Bar, Beta Max, Polaroid, Merch, Griswold, Wide Right, Demogorgon, Tunner, Khakis, Stink Bait, Range Ball, Slow Pitch, Retweet, Sportiva, Hoosegow

QIC: Blue Suede 

THE SCENE: Clear sky, 59°F, Feels like 51°F, Humidity 63%, Wind 14mph from SE

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:

 SSH 25 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:

Bear Crawl Ring of Fire

Circle up around mid-field. Begin by bear crawling around in circle until Blue Sued says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkin

Crab vs. Bear Soccer

Preferably played on a soccer field with goals, divide into teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Goalies have to plank, and goalies must be swapped out after every goal scored. 

QIC modified and played straight up soccer after a few goals. 

MARY:

Cut a Flip 

Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Continued flipping until Omaha!

COUNT-OFF & NAME-O-RAMA:

CIRCLE OF TRUST/BOM:

Don’t be afraid to fail! If you aren’t stretching yourself where failure is a possibility are you really living? Don’t be afraid to Q or step out of your comfort zone in any area of your life.  

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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