Fitness…. Fellowship and Faith

Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

Core principles

  • Free of charge
  • Held outdoors
  • Held in a rotating fashion 
  • Open to all men
  • Ends in a circle of trust

I am not a professional so modify as necessary 

Any FNGs today!

Warm a Rama

-10 side straddle hops

-10 pappy taps

-10 Maroc in night clubs

Mary

Plank 45 sec (repeat 2 times)

  • shoulder taps
  • 20 merkins
  • Knee to elbow
  • 20 merkins
  • Arm and opposite leg up
  • 20 merkins 

Competition style 2 groups

  • pair up with someone similar to you in strength and endurance

1 relay race – around the block

  • One at a time relay style. 
  • While the rest of the group:  exercises
  • Air squats, lunges

2 strength race – using coupons 

  • Circle up in your groups and get a coupon 
  • ROUND 1 Going around the horn 5 squat thrusters and pass, as the rest of the group does kettlebell swings 
  • ROUND 2 Going around the horn 5 coupon burpee as the rest does curls to a shoulder press 

BUddy-Pair up.  Buddy carry up the hill 25 squat jumps, 25 Carolina drydocks, 25 ranger merkins

Jog down the hill switch and repeat

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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