Westside High School Stadium | 53° Clear

Pax: Starksy, Stink Bait, Grylls, Sven, Roll Bar, Blue Suede, Knobs, Safe Ride, Wentworth, Tin Cup, Hoosegow, Sister Act, Cutting Edge

Q: Gunner

Greeted all the Pax promptly at 5:30 and cited the F3 Mission Statement, 5 Core Principles, the 3 Fs, the disclosure of not being a professional, the disclaimer of the possibility of injury and asked if any FNGs were in attendance, but there was none.

Warm-O-Rama – Was conducted by using the track at the Westside stadium. Pax performed 100 meters mosey on the track. Stopped. “Jumped Rope” until the six and performed a warmarama exercise.

  1. 15 Moroccan Night Clubs
  2. 15 Tappy Taps
  3. 16 Big Ones
  4. 15 Hillbillies
  5. 15 Sumo Squats

 Between each warmarama exercise, we did a max-effort, 100m run.

Pre-Thang

Was performed on the side of the track in order to use a fence to aid with balance. The pre-thang exercise was, stand on one leg and perform

20 TOE TAPS – 20 KNEE PUMPS – 20 KICKS – HOLD for 10 count- then switch to the other leg. 

Pax did a 100m sprint and executed a second set.  Two sets was very plenty for the QIC, so after two sets the group moseyed to the start of the workout.

The Thang

On the football field – a course was set up for the group to work through. Starting at the goal line, Pax would traverse to each station with an exercise movement and at each station, they would perform the listed exercise. The rep count increased at each station.  The workout went like this:

  1. LOW CRAWL to 20 yd line
  2. At 20 yd line – 4 REP STATION –  DO EXERCISE  THEN BEAR CRAWL
  3. 8 REP STATION –  DO EXERCISE  THEN FROG JUMP
  4. 12 REP STATION –  DO EXERCISE  THEN CRAB WALK
  5. 16 REP STATION – Back pedal over to the cone and mosey back to start.

The station exercises:

1st PASS- GOINERS

2nd PASS – WERKINS

3rd PASS – BOBBY HURLEYS

4th PASS – BURPEES

5th PASS – BIG BOYS

No one made it to a Fifth Pass before Omaha was called

Mary

Rancid Style Superman-Bananas – Pax circled up for a Superman-Banana core exercise. Pax alternated the command of either Superman or Banana in a rotation.

Announcements- May 8th, 2.0 workout at the Oracle

COT – I just shared with the Pax how my life is pretty grand and I am very blessed. F3 has really made my mornings the best part of the day. If I am to chunk-out my 24-hour day based upon the fitness, fellowship and faith, the fitness chunk is relatively small compared to the fellowship and faith time that is spent the rest of the day.  Belonging to F3 has made a great impact on me to improve my attitude and connection with other people overall.

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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