PAX (13): Ferdinand, Duracell, Frosty, Uhaul, Escobar, Lansbury, Hoser, Skidz, Bovine, Blades of Glory, Side Dish, Gobbler, Mulch

QIC: Mulch & Ferdinand 

Pre-Runners (6): Ferdinand, Duracell, Frosty, Skidz, Blades of Glory, Mulch 

Mulch welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asked if there were any FNGs. 

Moseyed to open grass area next to parking lot for warm-a-rama.

Warm-a-rama: 

Tappy Taps – 10 IC 

Big Ones – 10 IC 

Windmills – 10 IC 

Cherry Pickers – 10 IC 

SSH – 10 IC 

Numbered off into 3 groups.

The Thang:

Group 1 started at station 1, group 2 started at station 2, Group 3 was the push group and left station 1 once group 2 had started their exercise at station 2. Pax performed exercises AMRAP until the push group arrived. This was done till Omaha was called at 7:30.

Station 1 Exercises:

1) Merkins 

2) Up Downs

3) LBCs

4) Captain Thors

5) Hillbillies

Station 2 exercises:

1) Mexican Jumping Bean Squats

2) Up Downs

3) LBFCs

4) Chinook Squats

5) Hydraulic Squats

Moseyed to the field next to the parking lot for the game.

The Game:

Kickball with a little twist. While pax were waiting their turn to kick they performed a list of exercises AMRAP and switched to the next exercise on the list at each change of kicker. At each score and out, the opposing team performed 3 Hand Release Burpees. There was a slight delay mid game as the ball was kicked into the creek next to the field. There was no winning team, we were all winners.

Exercises:

1) SSH

2) Cherry Pickers

3) Sun Gods Forward

4) Sun Gods Reverse

5) Seal Claps

Omaha was called at 7:53 AM. We moseyed back and circled up at the shovel flags for Mary.

Mary: Sarpy Slammers IC Rancid Style 

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

FNG – None

Announcements – Turkey Trot reminder and several PAX said good job with my VQ.

Prayer Requests – Tony The Tigers family and Mulchs 2.0 Jaxson

Mumble Chatter – I overheard several PAX mention the beat down was tough and I did a great job with my VQ, reassuring me that I must have done a good job, as I wasn’t sure what to expect coming into the morning.

COT – I told the PAX about my journey in F3 over the last 4 months, how much I enjoyed the love and support I have received and that I am happier and in better shape than I have been for a long time. I also made a point to tell the PAX to remember to reach out to the newer guys, it means a lot more than they may think.

Our brother Ferdinand took us out in prayer.

Aye! 

Mulch & Ferdinand

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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