November 22, 2021 at The Octagon

“Seasons of Life”



Pax: Hoosegow, Ferdinand, Wentworth, Spacebar, Huffy, Folsom, Retweet, Samples, Supe, Betamax, GTA, Polaroid, Z-Bo, Swiper, Toadstool, Slow Pitch, Rollbar, Edison, Khakis, Golden Pike, Ice-T

FNG – Mile High, welcome!



Intro: Welcome to F3, We plant, serve, and grow small workout groups for the reinvigoration of male community leadership. Listed five principles.

Warmarama: SSH x 15 IC, Tappy Taps x 15 IC, Imperial Walkers x 15 IC



Pre-Thang: To the song “Shipping up to Boston” by Dropkick Murphies, the Pax did a Merkin Circle for the entirety of the song.



Thang: Simple three-man grinder. One partner ran across the field to relieve his partner, who then ran back across the field to relieve his other partner. While partner ran, other partners did AMRAP of the following exercises:

1. Copperhead Squats

2. Werkins

3. Box Cutters

4. Carolina Dry Docs

5. Plank Jacks

6. Cherry Pickers

7. Alt Shoulder Taps

8. Plank

9. Mountain Climbers

10. Dive Bombers

And

1. Squat Jumps

2. Oh Yeas

3. Monkey Humpers

4. Chillcut Plank

5. Bonnie Blairs

6. Bobby Hurleys

7. Ranger Merkins

8. Apollo Ohnos

9. Frozen Freddys

10. Burpees



6MOM: Heel touches, American Hammers



COT: One side was harder than the other, easy side had music. There are seasons of life, and you need to know which season you’re in. You can only control your response, so choose joy!

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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