6/19/2021, 0600 ORACLE / mid – 70’s, sunny, on and off breeze, and a great day.

PAX: Blades of Glory, Dog Fish, FDIC, Tin Cup, Retweet, Waterboy, Strokes (Respect), Bartholomew, Roadhouse, Spreadsheet, Doll Face (Respect), Stitches, Armadilla, Tuna Fish, Armbar, Tater Tot, Wide Right, FNG Four Speed, Davinci (Respect Respect), Pothole, Vandelay (Respect), Cheap Seats, Ice-T, Starkist, Moon Man, and Patton (Respect)

Q – NEMO
27 PAX were gathered for Nemo’s F3 1-year Anniversary. Nemo covered the mission statement, core principles, disclaimer, and welcomed our FNG. He led the PAX like a pro doing a moving warm-a-rama, explaining the stations along the way.

WARM-A-RAMA
10 SSH (IC)
10 TATER TAPS (IC)
10 CHERRY PICKERS (IC)
10 ROPE SWINGS (IC)
PRE-PRE-THANG
DO 2 NEMO’S

PRE – THANG
FIELD – X2
SOUTH SIDE OF FIELD – 10 BURPEES
NORTH SIDE OF FIELD – 10 BURPEES

THANG
A – L – A – R – M
ABS
AMRAP – UNTIL PUSHED
1ST – LBC’S
2ND – FROZEN FREDDY’S
3RD – WW2 SIT UPS
A – L – A – R – M
LEGS
AMRAP – UNTIL PUSHED
1ST – SQUATS
2ND – ALTERNATING LUNGES
3RD – WALL SITS
A – L – A – R – M
ARMS
AMRAP UNTIL PUSHED
1ST – OVERHEAD CLAPS
2ND – CHERRY PICKERS
3RD – SEAL CLAPS
A – L – A – R – M
RUN
2 – NEMO’S
This routine mixes a get-up with a blockee.
Start laying flat on your back, with a cindy on the ground above your head.
Grasp the cindy, bring to your chest, perform one press straight up.
Place cindy to one side, then kick out your legs or flip over to an inclined plank position.
Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press.
Return to inclined plank, perform another inclined merkin.
REPEAT FOR A TOTAL OF 2 THEN RUN TO M
A – L – A – R – M
MERKINS AMRAP UNTIL PUSHED
1ST – MERKINS
2ND – CAROLINA DRYDOCKS
3RD – WERKINS
RINSE AND REPEAT

POST – THANG
MUCHO CHESTO (Chest blaster exercise intended to build mucho chesto.)
20 – DIAMOND MERKINS
20 – MERKINS
20 – WIDE MERKINS
20 – STAGGER MERKIN LEFT
20 – STAGGER MERKIN RIGHT
Announcements
½ marathon next Sunday
Pop-up in Benson next Sunday
The North Star event went well


COT
Nemo thanked the PAX for their support this past year, specifically Tater Tot and his brother Roadhouse. Nemo mentioned how welcoming F3 has been and how it has impacted his life.
Patton led us out in prayer.

F3Omaha - 1739 posts

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

Uncategorized

Leave a Reply