Landsbury, Ice T, Tater Tot, Doghouse, Big One, Footie, Scrunchie, Edison, Folsom, Honey Stinger, Gunner, Samples, Huffy, Stella, Line Dance, Wyld Stallyn, Two Step, Toadstool, Cavalier, Buns of Steel, Kitty Cat, Brazilian, Swinger, Spacebar, Slow Pitch

VQ: Jack Rabbit



10 + 10 Sun gods

15 Goof balls IC

15 Tappy Taps

20 cherry pickers

20 Pickle Pushers IC

12 Alabama Ass-Kickers

25 Merkins

10 Line jumps side-to-side, both feet IC

10 Line jumps front-to-back, both feet IC

5 Line jumps side-to-side, left foot then right foot IC

5 Line jumps side-to-side, left foot then right foot IC

Pre-Thang (Free Throw Special)

2 PAX shot free throws.

0/2: Full loop run

1/2: Apollo Ono across court then sprint up the hill and back

2/2: Sprint up the hill and back.

The Thang


Home base:

  1. Merkins
  2. Alternating Jump Lunges
  3. Bobby Hurleys
  4. Kettle ball thrusts
  5. Carolina Dry Docks

***Rinse & Repeat***


  1. One leg jumps, 5 left + 5 right to cone 1
  2. Run to cone 2 & run back to cone 1
  3. Skip to home base


  1. Partner up: leg throws: 15


We all make a ‘to do’ list every day. Why not make a ‘to be’ list. What kind of HIM do you want to be? Be intentional about becoming that man. Don’t just check things off your list; focus on being the person you want to be. Write it down, and make it happen.

F3Omaha - 2064 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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