Sanitarium 5-18

18 PAX: Knobs, Soda Pop, Double Dip, Squeaky Clean, KOA, GRooney, Arch, Feeney, Hagas, Lucky Charms, Marv, Zorro, Levy, Baby Shark, Firewalker, Devito, Schrute.

QIC: Schnapps

Five Principles• Free of Charge• Open to all Men• Held Outdoors Rain or Shine• Led in a rotating fashion• Ends in a Circle of Trust

Mission of F3 is to Plant, Serve and Grow small workout groups for the re-invigoration of Male Community Leadership

Any FNG? No? I am not a professional so adjust as you see fit

Pre-Thang (5:40)• One lap jog around the track• Split in 2 groups – 5 times each group Bernie Sanders up the hill• 1 group does Bernie Sanders up the hill• Other group stays at bottom of the hillo While other group goes UP, do Merkinso While other group comes DOWN, do LBC

The Thang (5:50)• Split into groups of 4 and partner up with another from your group of 4• While one pair from the group of 4 does AMRAP of the exercise listed on the sheet, the other pair runs down the football field 100 yards and then comes back. When you get 10 yards out, turn around and run backwards to the goal line to relieve your partner• Exercises: 1. American Hammers 2. Alternating Shoulder Taps 3. Heels to Heaven 4. Carolina Dry Docks 5. Flutter Kicks 6. Mountain Climbers 7. Monkey Humpers 8. Sarpy Slammers 9. Bobby Hurleys 10. Squatted Shoulder Press

Mary: (6:08)• Heel taps• Sarpy Slammers• Rancid Style American Hammers – Counter clockwise

COT – Article in the World Herald about the Nebraska Mens Baseball team.• 9th Nationally in fielding percentage• Avoid Self Defeats• Comes down to Focus, mental toughness and selflessness• Direct correlation to being locked in, focused and selfless as an athlete/person and playing good defense• In life, being focused, being selfless and having mental toughness are what will set you apart from others.

F3Omaha - 1950 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Sanitarium

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