17 PAX: Rooney, Schnapps, Schrute, Swiper, Animal House, Knobs, Squeaky Clean, Hagas, Levy, Baby Shark, Hard Hat, Double Dip, Sweet Roll, Devito, Feeney, Tater Tot, Arch

QIC: Arch

Mission: Plant, Serve and Grow small workout groups for the re-invigoration of Male Community Leadership• 5 Core Principals

Free of Charge

Open to all Men

Always Outdoors

Rotating Fashion

End in COT

No FNG’s – Not a professional (except maybe Swiper!) Modify as necessary.

Warm-A-Rama:  ​Mosey to midfield for the following:▪ 20 Side straddle Hops▪ 20 Hairy Rockettes▪ 10 Burpees▪ 20 Merkins▪ 20 Bobby Hurley

PRE-THANG: ​​Numbered off in 4’s• 1’s/2’s grouped and 3’s/4’s grouped for Chain Run with 10 merkinsfor the leader who drop/rotate; last lap finished with 15 merkins.

THANG:  ​4 Stations:• Station 1: Sprint up Bleachers followed with 30 of each: Alt Shoulder Taps, LBC’s, Air Squats• Station 2: 30 each: Monkey Humpers, Wojo Squats, Bobby Hurley, then 60 sec Bear Hold• Station 3: 30 each: Werkins, Makhter N Diayes, Carolina Dry Docks, then 60 sec Plank• Station 4: 30 each: Dying Cockroach, Cockroach Resurrection, Big Boy, Freddy Mercury

MARY:• Flutter Kicks, Heals to Heaven, LBC, Sarpy Slammers

COT:• Life is like an Arch: Start young with a lot of work and learning ahead of us needing experience to better ourselves and push to get to the top.• We all have different types of Arches; all one thing in common though make ours as high as we can; strive to be better men, better husbands, better fathers, better brothers.• On our inevitable way down as we age be graceful; helping our 2.0’s, M’s, younger brothers to reach as high as possible for theirs.• Close: Continue to push ourselves to be the best we can be; make our Arch as high as we can and motivate others to do the same.

F3Omaha - 2100 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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