7/31/21, 6:00am |Dragon’s Lair | 70deg   Rain and Thunder

 “Trying” 

18# of PAX:  Mr Miyagi, Moon Man, Biff, High Life, Skittles, Blades of Glory, Speed Square, Yogi, Gator, Trench, Ferdinand, Crab Cakes, Fish Oil, Fence Line, Lincoln Log, Uni-Cycle, Fine Print, Tony The Tiger

QIC:  TTT

5:00am Pre-Run– Trench and TTT

6:00am TTT welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

TTT then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  

Warm-A-Rama

20- SSH-IC

15- Tappy Taps-IC

20- Sun Gods (10 each direction)-IC

15-Imperial Walkers-IC

15-Cherry Pickers-IC

15- Wind Mills-IC

  1. -High Knees-IC

Pre Thang

BALLS TO THE WALL

Everyone did a wall sit until everyone counted to 10 (wow a lot of guys)

Everyone then put their feet up on the side of the school as high as they could and YHC counted to 30. On the second set Ferdinand counted us to 20 IC!

Did this 2 times before moving onto the THANG. We then moseyed to the west side of the high schools parking lot. 

Thang   

3 Man Grinder

In the open Parking lot we had one HIM jumping rope until the push runner did 5

Burpees in the middle of the parking lot and pushed the 3rd guy on the opposite side of the parking lot from doing the following exercises in AMRAP Merkins, Squats, LBC’S, Workins, Mountain Climbers, Freddy Mercury’s, Over Head Claps, Hand Release Merkins, Big Boys

Omaha was called at 6:50am

At the shovel flags we did Sarpy Slammers, Rancid style. 

Announcements/Prayer Requests:  

 Parade today and Mr Miyagi has welcomed everyone to his house to watch.

Continued prayers for Escrobars Son, The loss of Haggis father, Knobs father and High Lifes grandma.

COT: I shared with the group how my wife is not a cook but she TRYS and sometimes its not eatable she still trys. In life we are all good at different things and as long as you try people will respect you for it. Keep trying!

Aye! TTT

F3Omaha - 1964 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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