The Octagon AO | Prarie Lane swing school | 70 degrees

9 Men in attendance: Petrol (Downrange from Houston TX), Slow Pitch, Wentworth, Scout, Z-Bo, Fiddler, Edison, FNG Heath, Ice-T

Introduction: Welcome to F3, spoke of the mission statement and five core principles; spoke about today being the day after the Fourth of July, when responsibility for declaring freedom fell upon the shoulders of all Americans. 

Moseyed around back for a brief Warmarama – 15 SSH IC; 15 Tappy Taps IC; 15 Imperial Walkers IC.

Pre-Thang – did Overhead Claps to the song “Volunteers” by Jefferson Airplane, switching to Seal Claps for the chorus. It’s a short 2:04 song, but the PAX still felt the burn in their shoulders.

Thang – moseyed up front to the field, where we broke into four groups – three stations with two cones each and one push group. The three stations were named and listed the following exercises, to be completed AMRAP until being pushed:

Civil War & Slavery:

-Charge the Hill

-Wheelbarrows between cones (approximately 10 yards apart)

-Side Straddle Hops

-Squat Jumps

-Merkins

World Wars & Fascism:

-Foxholes

-Mountain Climbers

-Moroccan Night Clubs

-Army Crawls between cones (approximately 10 yards apart)

-Dive Bombers

Korea/Vietnam & Civil Rights:

-Chinooks

-Freddy Mercurys

-Chuck Norris Merkins

-Huffy 10-speeds

-Spiderman Crawls between cones (approximately 10 yards apart)

6 Minutes of Mary: 15 Flutterkicks, 15 Box Cutters, 15 LBCs, 15 Heel Touches, and finished with 18 American Hammers rancid style.

Announcements were made and a prayer was offered.

COT: After the Founding Fathers declared Independence from England, they took on the responsibility of governing, and in the Constitution wrote of forming a “more perfect union” – which focused on continuing to improve this nation they founded. We continue that tradition today, both national improvement as well as personal. Each time we gain more independence in life – walking down the street alone, or getting a first job, or living on our own for the first time – we also gain additional responsibility, such as staying safe, paying bills, or eating healthy. Remember the responsibility you have to yourself, your family, and your community.

F3Omaha - 1739 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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