4:40am PreRun: Ferdinand, Trench, BabyShark, Firewalker and FunDip

In true F3 Style, Grace and Swagger, FW welcomed the pax precisely at 5:15am to the DangerZone. There was a nice breeze but the temps in the 40’s was a fantastic morning in the gloom for a beatdown!

20 Pax Strong: Mulch, Schrute, Ferdinand, Trench, Gobbler, Feeney, Borat, DoubleDip, AnimalHouse, FunDip, TruckStop, HuHot, EarTag, Echo, Chernobyl, Levy, Sup, IrishCarBomb, Flowers and YHC, Firewalker

FW covered the mission of F3, to plant, grow and serve small workout groups for the invigoration of male community leadership. The 5 core principles were covered – open to all men, always free, always outdoors, led in a rotating fashion as we always end with a Circle of Trust.

FW reminded the pax that professionals know what the heck they are doing, and he was most definitely not a professional and to modify necessary.

With that, the pax mosey’d around the track and circled up for Warm-a-Rama: SunGods, Lunge stretch, each leg for 10-count.

Kenny Loggins DangerZone was q’d up and pax SSH’d their faces off and incorporated air squats each time DZ was sung. In true Kenny Loggins fashion, he didn’t disappoint!

Next up, CrowdPleaser, a combination of Groiners and Merkins, 1and1, 2and2 all the way up to 5and5 and back down to 1and1. It was so great.

The Thang

FW gave instructions for the pax to pair up. Pax moseyed to the goal line and awaited the fun to begin. Pax would run from Goal Line to the stated yard line, complete the exercise and run back, all with their partner.

10 yd line. 10 JumpSquats

20 yd line. 20 Burpees

30 yd line. 30 Mr T Merkins

40 yd line. 40 Alternate Toe Touches

50 yd line. 50 IronCrosses

40 yd line. 40 Alternate Toe Touches

30 yd line. 30 Mr T Merkins

20 yd line. 20 Burpees

10 yd line. 10 JumpSquats

Run goal line to goal line, then BearCrawl your ass back to the other goal line.

Rinse @ Repeat.

With impeccable timing, FW called Omaha and the pax circled up for Mary: 40 IC SarpySlammers to honor the birthday of our very own Rooney!

Announcements were shared: 9mile ruck on Saturday @ TheCanyon, ThankfulTrot on Thanksgiving – get signed up!

Prayer Intentions: Merch asked the pax to pray for his 2.0 Jackson who has been experiencing seizures.

FW took the group out in Prayer and our time of fun in the gloom had come to an end for the day. 2nd F Coffee was had at Kum&Go.

Aye!!

FW

F3Omaha - 2248 posts

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

Uncategorized

Leave a Reply