“Core Annihilation”

13 PAX: Animal House, Hu Hot, Farva, Pain Killer, Swiper, Maaco, Grease Fire, Mulch, Sup, Fun Dip, Chernobyl, Girl Dad, Schrute 

QIC: Schrute 

5:10am Pre-Runners: Sup, Grease Fire, Schrute 

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. 

Warm-A-Rama 

Circle Up 

· Tappy Taps (15 IC) 

· Sun Gods – 10 Forward / Backwards IC 

· 20 Side Straddle Hops IC 

Pre-Thang 

PAX moseyed to the Werner Park F3 light pole and did a 4-minute exercise named the “F3 Tornado™” (name credit to Ferdinand) to the sound of Thunderstruck by AC/DC. The F3 Tornado™ consisted of burpees moving clockwise around the circle while PAX performed high knees, goofballs, and butt kickers. 

The-Thang 

After Schrute forgot his phone at the F3 light pole, the PAX planked and waited for his return. We then counted off into 3 groups, the thang was explained, and we got after it. A kick ass playlist ensued with jams from Disturbed, Rage Against the Machine, Red Hot Chili Peppers, Metallica, Guns N’ Roses, and Rob Zombie. 

Station 1 Teams performed total number of exercises using the bench for the round, with 1 person at a time going, adding up total. PAX in group not doing the bench exercise would do core work. Once you hit total, proceed to the next station. 

Exercise (1 person at a time) Core exercise (team) 

Round 1: 250 Dips Freddie Mercury 

Round 2: 250 Split Squat Jumps LBC 

Round 3: 250 Derkins Heels to Heaven 

Round 4: 250 Bulgarian Split Squats Plank 

Station 2 

Round 1: 30 Air Squats 

Round 2: 30 Mountain Climbers 

Round 3: 30 Bobby Hurleys 

Round 4: 30 Plank Jacks 

Station 3 

Round 1: 30 IC Cherry Pickers 

Round 2: 30 Seal Claps 

Round 3: 30 IC Moroccan Nightclubs 

Round 4: 30 Overhead Claps 

Around 5:55am Jean Claude appeared on scene. He was there for the “coffee” he says, but really, we know it was the 2nd F that brought him. JC was in recovery from the marathon he completed less than 24 hours ago but still made time for his F3 brothers. Big credit to JC!! 

Omaha was called at 6:05 and all groups had completed or were near completing Station 1, Round 4 (Bulgarian Split Squats). 

Even though the PAX overexerted their core muscles Schrute called for a little more MARY. PAX performed a round of Sarpy Slammers Rancid Style. Then we proceeded with Name-O-Rama 

Announcements and prayers. 

· Thursday, 10/7 Nugent 5K Memorial Run, Memorial Park 5:30AM 

· Maaco on the Q at Sanitarium tomorrow 

· High Life on the Q for the Steel Mill pop-up Thursday 

COT 

The news of Nugent passing has been weighing heavy on all of our hearts. 

It got me to thinking about being present. Like really being present. So often my kids talk to me and my mind is in a different place. Don’t let your mind steal your precious time. Don’t think about the next time, the past, or the future. Relish in the now, be present, soak it up! If you feel inclined, find extra time for someone who means a lot to you and practice this, BE PRESENT and ENJOY IT! 

Closing Prayer

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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