68 degrees and 90% humidity

“Shredder BEETdown” 

15 PAX: Maaco, Gobbler, Squeaky Clean, Double Dip, Flowers, Shiplap, Feeny, Rooney, Girl Dad, Haggis, Skidz, Knobs, Sweet Roll, Swiper

QIC:  Schrute

5:00am​Pre-Runners—Double Dip, Girl Dad, Swiper

5:30am​Schrute 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.   No FNGs today,

Schrute 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).

Schrute informs the group: I am not a professional, you are here voluntarily, participating at your own risk.  Schrute then informs everyone that Knobs reviewed the BEETdown and described it as “gasser”, so modify as necessary

 

PAX moseyed to the South end of the track

Warm-A-Rama

15- Tappy Taps-IC

15-Cherry Pickers-IC

​​20- SSH-IC

Burpee Wave – 2 simultaneous, opposing waves were performed for a couple minutes while doing the following:• Merkins• Plank• Alternating shoulder taps

Pre-Thang

Bataan Death March – Two lines were formed, and the groups moseyed for two laps (1/2 mile) around the track.  The last person in line did 5 Burpees, while the rest of the Pax moseyed in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues to the front of the line. 

 

The-Thang

Schrute had 4 cones placed on the corners of the track. We then completed the four stations below with station 1 being our push group.

 

Station 11. 20 LBC’s IC2. Bernie Sanders up hill3. jog down4. 20 Frozen Freddies IC

PUSH

 

Station 21. Alternating Side Squats2. Suicide Squats3. Alternating Lunges          

        

Station 3

For exercises 1 & 2, one partner planks, other performs exercise, then swap1. Partner Shrug  (20 IC)2. Bulgarian Split Squats (10 each leg), with one foot on back of partner who is in planked position3. BROPEES (10)

           

Station 41. Merkins (20)2. Dive Bombers (20)3. Alternating shoulder taps (10 IC)4. Carolina Dry Docks (20)

Schrute called Omaha at 6:05am​

PAX moseyed to the parking lot where they performed 15 Sarpy Slammers, Rancid style.

Name-o-rama.  See above.

 

Announcements/Prayer Requests:  • Sign up for Iron PAX• 2 Club Conundrum• Blood Drive• Apex

 

 

COT: Schrute shared that his stepdaughter got married this past weekend and the amount of stress & anxiety that planning a wedding can bring. He shared how important it is to celebrate life’s special moments and events.  Make them memorable and lasting memories!

AYE! 

-Schrute

 

F3Omaha - 2096 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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