10/02/2021, 6:00am | The Pit | 64 degrees, 89% humidity

“Slow Burn Left, Right, Center”

22 PAX: Blue, Borat, Chernobyl, Diddy, Double Dip, Ear Tag, Farva, Ferdinand, Fun Dip, Gipper, Girl Dad, Gobbler, High Life, Hot Wheels (FNG), Kick Stand, Knobs, Roll Bar, Rooney, Tenderfoot, Tony the Tiger, Trench, Yogi

Co QIC:  Skidz & Animal House

5:30 amPre-Runners—Echo, Girl Dad, Gobbler

06:00 am Animal House and Skidz welcomed the Pax to F3 – reminding them of the F3Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership. WelcomeFNG, Hot Wheels.

Animal House and Skidz 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 and Skidz inform the group: We are not professionals; it is important to remember to MODIFY as needed.

PAX moseyed to The Pit

Warm-up• 10 Side-Straddle Hops IC• 10 Tappy-Taps IC• 10 Baby Arm Circles IC (Back and Forward)• 5 Alarm Clocks

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

Calvin Jones Super 44’s

• Set 1

o High Knee 100 yards

o Butt Kick 100 yards

o 15 Merkins

o Run 200 yards

o Apollo Ohno to 6

o Rest 60 seconds

• Set 2

o Walking Lunges 100 yards

o Back Pedal 100 yards

o 15 Merkins

o Run 200 yards

o Air Squat to the 6

o Rest 60 seconds

Farley 43’s (x3)• 10-yard bear crawl• 10-yard crab walk• 20-yard crawl bear back• 3 Side-Straddle Hops, then rest

• Turmanitor 10’s (I got to 80 before Omaha)

o Run 10 yards, 1 Burpee, Run back to Goal Line, 10 Hand Release Merkins

o Run 20 yards, 2 Burpees, Run back to Goal Line, 9 Hand Release Merkins

o Run 30 yards, 3 Burpees, Run back to Goal Line, 8 Hand Release Merkins

o Run 40 yards, 4 Burpees, Run back to Goal Line, 7 Hand Release Merkins

o Run 50 yards, 5 Burpees, Run back to Goal Line, 6 Hand Release Merkins

o Run 60 yards, 6 Burpees, Run back to Goal Line, 5 Hand Release Merkins

o Run 70 yards, 7 Burpees, Run back to Goal Line, 4 Hand Release Merkins

o Run 80 yards, 8 Burpees, Run back to Goal Line, 3 Hand Release Merkins

o Run 90 yards, 9 Burpees, Run back to Goal Line, 2 Hand Release Merkins

o Run 100 yards, 10 Burpees, Run back to Goal Line, 1 Hand Release Merkins

o Side Straddle Hop to the 6

We then cheered on the Iron Pax participants to the finish

Novak 60 Mary’s

• 10 Freddie Mercury’s IC• 10 Heels to Heaven IC• 10 Big Boys IC• 10 LBC’s IC• 10 Pickle Pounders IC• 10 Pickle Pushers IC

Finish:

Mosey back to the Flags

Sarpy Slammers

Name-a-rama

FNG Naming: Welcome Hot Wheels!

Announcements/Prayer Requests:

• All F3 sites, Steel Mill Pop-up

• Those struggling with setbacks and illnesses

Prayers for those who have recently passed away.

Gipper shared some announcements:

Donating to Project Pinkd through F3 General Fund or Site AOs throughout F3 Omaha

Karma Koffee to support Nugent’s family

Schrute’s daughter’s soccer fundraiser at Rocket Car Wash throughout the month of October.

A F3 Golf league in the works

Prayer

COT: Skidz helped us with knowing our why

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