“Boogie Man Beatdown”

PAX (20): Borat, Chernobyl, Gipper, Double Dip, Squeaky Clean, KOA, Swiper, Duracell, Wide Right, Tony The Tiger, Animal House, Fun Dip, Icy Hot, Pea Soup, Trench, FireWalker, Diddy, and Maaco

QIC: Ferdinand & Skidz

Pre-Run: Trench, FireWalker, Jean-Claude, and Swiper

Ferdinand & Skidz welcomed the PAX and introduced themselves, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.

Warm-o-rama:

Mosey to the football field and circle up at the 50-yard line.


Halloween Themed Exercises!

15 IC – Trick or Treat Tappy Taps

15 IC – Ghostly Goof Balls

15 IC – Spooky SSH

15 IC – Boo Big Ones

Pre-Thang: Ghost Bustin Grinder – 3 Man (15 minutes)

# off into groups of 3

One PAX does AMRAP exercise at one sideline, one PAX is running to push and stops in the middle of the field and does 5 burpees, one PAX is doing AMRAP exercise at the other sideline waiting to get pushed. Rinse & Repeat!

AMRAP 1: Chuck Norris Merkins, Frozen Freddies IC, Mountain Climbers, Merkins, Gas Pumpers.

AMRAP 2: Werkins, Dying Cockroaches IC, Lunges, Diamond Merkins, Imperial Squat Walkers.

The Thang: Boo Bridge Beatdown

Mosey to the bridge

Stay in your same group of 3. One PAX is at one end of the bridge doing AMRAP exercise, the other will be carrying a coupon to the other end, the last PAX is doing AMRAP exercise at the other end of the bridge waiting to get pushed. Rinse & Repeat!

East Side – Lunges, Step Ups, Butt Kicks, Jump Ups, Air Squats, Bobby Hurley’s, Bonnie Blairs

Coupon Carry – Carry however you would like and then once you get to the middle of the bridge you will stop and do 10 IC (Oh Yeah’s East-West & Monkey Humpers West-East) and then finish the carry to handoff the coupon.

West Side – Big Boys, Alternating Shoulder Taps, LBCs, Merkins, Freddy Mercury’s, Carolina Drydocks, Flutter Kicks

Omaha was called at 6:45 AM to head back to the shovel flags! Each group was advised to carry their coupon back to the shovel flags.

Mary:

Sarpy Slammers Rancid Style – Twice Around

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

FNGs – No FNGs

Announcements – Great work on our Project Pink’d donations and finish strong as Sunday October 31st is the last day to donate for the competition, 12 in 21 half marathon Sunday morning 5 AM at Lake Cunningham

Prayer Requests – Knobs family, Pit Stops M Lindsay, any unspoken prayers

COT – Ferdinand talked about how happy our 2.0s always are! They’re constantly smiling and laughing and enjoy even the small things in life. He talked about how the other night he kicked the ball around with his 2.0s in the house and how much laughter and enjoyment there was. He encouraged all the PAX to smile and laugh more and try to be more like our 2.0s. Make the most out of those simple moments with your family! LAUGH & SMILE!

Prayer – Fun Dip took us out in prayer!

Mumble Chatter – The mumble chatter was fantastic this morning! There were some great costumes as well! Once we started ‘The Thang’ is when the chatter really went nuts! The bridge was an ice rink and each PAX had to carry a coupon across the bridge in their costumes! This made for some great watching as nobody got hurt! Each PAX also had to stop in the middle of the bridge overlooking vehicle traffic completing OH YEAH’s and MONKEY HUMPERS! Lastly, once Omaha was called to head back to the shovel flags, the PAX were not happy to hear they now must carry back their coupons which was like ¾ of a mile away! This sparked some funny moments as the PAX took it upon themselves to stop every tenth of a mile to complete Monkey Humpers while everyone caught up! What a blast of a morning!

Aye!

Ferdinand & Skidz

F3Omaha - 2248 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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