PAX:  KNOBS, SCHRUTE, BABYSHARK, FUNDIP, LUCKYCHARMS, CHERNOBYL, ROONEY, LEVY, SWEETROLL, HAGIS, HIGHLIFE, MENSA, DOUBLEDIP, FNG – BROADWAY & FIREWALKER.

WARM-A-RAMA

  • 20 IMPRERIAL WALKERS – IC
  • 10 WINDMILLS – IC
  • 10 PETER PARKERS – IC
  • 10 PARKER PETERS – IC
  • FIND A LINE – QUICK FEET – FEEL THE BURN BABY
  • SIDE TO SIDE – RIGHT / LEFT / BOTH (15)
  • FRONT TO BACK – RIGHT / LEFT / BOTH (15)
  • FIGURE 8 – RIGHT / LEFT / BOTH (15)

PRE-THANG

PARTNER MILE.  PARTNER RUNS 1 LAP AROUND THE TRACK WHILE OTHER PARTNER IS HOLDING PEOPLES CHAIR AND DOING OVERHEAD CLAPS.  EACH PARTNER RUNS TWO LAPS.

THE THANG

INSTRUCTION:  WE VENTURED TO THE NEW TURF.  IT WAS SQUISHY NICE!  ONE GROUP STARTED IN SOUTH END-ZONE, THE OTHER IN THE NORTH END-ZONE.  COMPLETE ROUND OF EXERCISES, SPRINT TO OPPOSITE END-ZONE AND COMPLETE OTHER LIST OF EXERCISES.

LOCATION 1 = NORTH END ZONE

            ROUND 1

  • 25 – BOBBY HURLEY’S
  • 25 – ALTERNATING LEG LUNGES
  • RUN TO OTHER END-ZONE

            ROUND 2

  • 25 – RANGER MERKINS
  • 25 – ALTERNATING TOE TOUCHES
  • RUN TO OTHER END-ZONE

LOCATION 2 – SOUTH END ZONE

            ROUND 1

  • 25 – CAROLINA DRY DOCKS
  • 25 – GORILLA HUMPER’S
  • RUN TO OTHER END-ZONE

            ROUND 2

  • 25 GROINER’S
  • 25 OVERHEAD CLAPS
  • RUN TO OTHER END-ZONE

RINSE & REPEAT UNTIL OMAHA

6MOM

  • 20 HEAL TOUCHES IC
  • 15 MARG & HOMERS
  • 15 DIRTY DAWGS / EACH LEG
  • SARPY SLAMMERS – RANCID STYLE

CIRCLE OF TRUST

FIREWALKER SHARED ABOUT HIS JOURNEY TO F3 AND WHAT THE PAST TWO YEARS HAVE MEANT.  FIREWALKER ENCOURGED THE PAX TO ENJOY THE PROCESS AND TO INVITE OTHERS TO JOIN IN.

“LIFE BECOMES MORE MEMORABLE WHEN YOU REALIZE WHEN YOUR REALIZE THE SIMPLE FACT THAT YOU’LL NEVER GET THE SAME MOMENT TWICE.”

AYE!

FIRE

F3Omaha - 1964 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