12/14/21 30 degrees with no wind. Crisp would best describe it.

Q:Armbar

PAX: 16 Doppler, Saferide, Tin Cup, Sportiva, Super Tasty, Black Lung, Honey Made, Grass roots, Hat trick, Jeeves, Santiago, TC, Ice T, Flowers, Q Tip, Armbar.

Welcome the PAX with the standard

3 F’s

Fitness

Fellowship

Faith

Mission Statement

To plant grow and Serve small workout groups for the invigoration of Male community leadership.

5 core principles

Free

Open to all men

Always held outdoors

Lead in a rotating fashion

And will end in a circle of trust.

Mosey to the parking lot above the grotto.

Warm-O-Rama

Moseyed a half lap then came to that big beautiful W in the middle of the field.

SSH 15 IC

Cherry Pickers 10 IC

Sun Gods 10 IC

Chinooks 10 IC

Tappy Taps 10 IC

Big ones 10 IC very Slow

10 Mountain Climbers IC

PRE THANG: Vision Quest

The men planked with hand on the black circle in the middle of the field but were very tight to each other. Man on the end steps over each person legs then the next goes. Continued around the circle until 1 rotation was complete.

THE THANG: Stair laps

Moseyed over to the track. PAX where asked to partner up but were given The option to fly solo and push the pace. Black Lung def pushed the heck out of that pace. Dude can fly.

3 exercises listed. Start with those and do 21 reps of each. Then run a stair lap around the track and when you get to the grand stands zig zag up and down the stairs and back to the start.

Lap 2 18 reps

3 15 reps

4 12 reps

5 9 reps.

Then pick up the 6.

Black Lung and Myself got finished choosing to push pace and picked up the 6 for about 3 minutes before Omaha was called.

6MOM

Rancid Hammers

Announcements and prayer requests

Saferide reminds us about operation others, F3 Omaha retreat and the upcoming CSAUP

Santa Saunter offered on the day after Christmas

Our brother Waffle House recently burned his legs with coffee and will need to have a stay int he burn unit. But a man as mentally strong and with the best outlook on life as waffle he is taking it as a vacation. Prayers to a fast recovery for that man.

CoT

The workout chosen today I have done numerous times for a preseason workout. And for years I did it so as soon as your done you can hang out with me until the rest finish. And i can see how this sucked for those kids just thinking about trying the sport, overweight and out of shape and having to do something for 20 minutes longer then the returners. It’s no wonder they never came back. Younger me looked at this as well they couldn’t make it and they left because they were not good enough. But since joining F3 I have implemented picking up the 6. Now that senior qualifier who can get it done quick goes and helps the others get done. And their times have gone down. And by the end the whole team is doing it together. Unity and leadership at its finest. And those kids who normally quit are still there after months of training. Picking up the 6 is crucial to our organization. It keeps the men around so that one day they will be the man picking up the 6. So everywhere you can pick up those around you so that they feel they are apart of the group and want to come back.

-Armbar.

Fomaha - 3237 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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