13 PAX: Firewalker, Soda Pop, Rooney, Schrute, Trench, Zorro, Girl Dad, KOA, Double Dip, Feeny, Baby Shark

QIC: Knobs

Five Principles:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!

Not a professional!! Any FNG’s? No FNG’s today so the beatdown will last longer!

Warm-O-Rama 5:32 (5 min)

• Side Straddle Hop 20 IC

• WTF – 10 Wide Merkins, 10 Tempo Merkins IC, 10 Freddie Mercury IC

• MF’R – 10 Merkins, 10 Flutter Kicks, 10 Ranger Merkins

• Number into groups of 4.

Pre-Thang: 4-20 Workout 5:37 (12 min)

Station #1:

• 4 Tempo Merkins

• 20 Copperhead Squats

Station #2:

• 4 Tempo Werkins

• 20 Johnny Dramas

Station #3:

• 4 Dive Bomber Merkins

• 20 Sumo Squats

Station #4:

• 4 Tempo Ranger Merkins

• 20 Bulgarian Split Squats (10 L/ 10 R)

The Thang: Dee’s Workout! 5:50 (18 Min)

• 400 m run; pick up 6 or Al Gore

• 10 Burpees

• 20 Hand Release Merkins

• 30 Air Squats

• 40 SSH

• Rinse & Repeat;

• 10 Count as needed

Mary: Mucho-Abo (6:08)

• 15 Heel Taps

• 15 Instagram Models (Oblique Crunch) L/R

• 15 E2K L/R

• 15 LBC

• 15 Sarpy Slammers

CoT: 3rd F Meaning? What does it mean to you?

Faith is grace, a super natural gift of god

Faith is certain, even when it does not make complete sense to our human reason

Faith seeks understanding and True faith is an on going process

Faith is not opposed to science

God created both physical reality and spiritual reality, and the two can never truly conflict

Through faith we deepen our relationships with god & each other. Through faith we experience the joy and love that comes with being a part of a community of believers.

F3Omaha - 1656 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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