9/29/2021, 5:15am | The Danger Zone| 64 degrees, 76% humidity

“Slow Burn Left, Right, Center”

22 PAX: Arch, Blackjack, Borat, Copy Cat, Ear Tag, Echo, Feeny, Flowers, Haggis, Girl Dad, Gobbler, Hu Hot, Kick Stand, Levy, Lincoln Logs, Motown, Rooney, Ruxpin, Schrute, Skidz, Supe, Sweet Roll

QIC:  Animal House

4:40am       Pre-Runners—Echo, Girl Dad, Gobbler

5:15am       Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   Welcome FNG, Copy Cat.

Animal House then covered the 5 core principles of F3.  1) Free of charge. 2.  Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).

Animal House informs the group: I am not a professional, it is important to remember to MODIFY as needed.

PAX moseyed to the turf field

Warm-up

  • Mosey and take a lap around the track
  • Meet in the middle
    • 20 Side-Straddle Hops IC
    • 10 Tappy-Taps IC
    • 10Baby Arm Circles IC (Back and Forward)
    • 3 Alarm Clocks

THE THANG: Slow Burn and then Left, Right, Center

Famous Friends: Plank, on each friend mention “plank jack”

1 Round

  • Station 1
    • Air Squats – On push, High Knees to next station
  • Station 2: Push Group
    • 20 Hand Release Merkins – On push, run up the closest bleacher stairs, walking lunge along top, run down the farthest bleacher stairs to Station 3
  • Station 3
    • Sumo Squat – On push, Backpedal to next station
  • Station 4
    • Frog Burpees IC – On push, run up the closest bleacher stairs, bear crawl along top, run down the farthest bleacher stairs to 1

Punting (Channeling our inner strength in support of the Huskers):

  • Gather at hashes on the South goal line (1&2, 3&4), one kicks, picking left, right or center
  • Person punts, PAX run to the ball and do Merkins and Monkey Humpers, run back next man up
    • > 40 yards = 5 Merkins or 5 Monkey Humpers (rotating)
    • < 40 yards = 10 Merkins or 10 Monkey Humpers (rotating)
    • If not kicked where selected +5 or each exercise

Finish:

Sarpy Slammers

Name-a-rama

FNG Naming: Welcome Copy Cat!

Announcements/Prayer Requests: 

  • Iron PAX
  • All F3 sites
  • Those struggling with setbacks and illnesses

COT:

Appreciation

  • What is it?
    • Recognition and enjoyment of the good qualities of someone or something.
    • Gratitude
  • It is the glue that holds us together.  It raises the mood of the giver and receiver; it also encourages us toward better results. 
  • My challenge today is to tell someone what you appreciate it about them.  Sharing sincere, authentic appreciation is also a way to build trust.

Prayer

F3Omaha - 2412 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Danger Zone

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