November 27, 2021 at The Oracle

“My Next 40 Years”

Pax: The Plague, Biff, Vandelay, Two-Step, Pothole, Lansberry, Waterboy, Stitches, Rice-a-Roni, No Doze, A-Bomb, Edison, Doppler, Ice-T

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 10 IC, Tappy Taps x 10 IC, Imperial Walkers x 10 IC

Pre-Thang: To the song “Ny Next 30 Years” by Tim McGraw, the Pax did Morrocan Night Clubs, stopping to do a merkin each time the number 30 was mentioned.

Thang: Forties and a Loop. Do solo, with a partner, or with a group.

40 each of the following Exercises:

Monkey Humpers
Overhead Claps
Apollo Ohnos
Carolina Dry Docs
Gas Pumpers
Oh Yeahs
Frozen Freddies
Box Cutters
Huffy Ten-Speeds
Pickle Pushers
Squat Jumps
Then run a lap from the pain station around trees and back.

Post-Thang: Merkin Circle to the song “TBD”

6MOM: Ice-Ts, Marge and Homers, American Hammers

COT: Turning 40 is a big deal. It’s worth pausing and reflecting. If I’m halfway through life (US male life expectancy is roughly 78 years), how do I choose to spend the rest? What is the purpose of life, and what good can I leave behind? What will be my legacy?

F3Omaha - 4030 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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