Saturday, June 11, 2022
F3 Omaha, The Canyon AO
Gallup, Riverfront Drive
65°F, 4mph wind
9 PAX: Spreadsheet, Joe Buck, Beta Max, Merit Badge, Gunner, U-Haul, Bovine, Tips, Rancid
QIC: Rancid
0700 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve
small workout groups for the invigoration of
male community leadership.
5 Core Principles. Introduction and disclaimer.
No FNGs.
Mosey to Gallup building entrance
WARM-A-RAMA
15 IC – SSH
15 IC – Mtn Man Poopers
10 IC – Dive Bombers
10 IC – Star Catchers
15 IC – Dips
15 IC – Step Ups
10 IC – Sumo Squats
10 IC – Flight of the Concords (debut!)
Mosey to Gallup drive SW
PRE-THANG
FIELD OF SCREAMS
Partner up, PAX must travel to Gallup drive North-East
Diagonally with partner across grass field any way
EXCEPT for standard Mosey / forward sprint
(i.e. Bernie, Bear Crawl, Hop, Lunge, Karaoke, etc. are OK)
MINI-THANG
MINI-LENNIAL
- High Knees
- LBCs
- Smurph Jacks
- Monkey Humpers
- Bobby Hurleys
PAX line up at one end of the road
50 reps of each exercise
Person who finishes calls “half-one-hundred!”
PAX stop and sprint to the other end
Rinse & Repeat thru all 5 exercises
Mosey to Gallup drive bridge
THE THANG
POOL OR POND
Shoutout to Homer, Nantan of F3 Chicago
This is one of his classic Zoo Crew specialties!
Split into two groups running opposite ways
PAX run one (1) full lap around entire pond OYO
Before you finish your full lap, you must complete
30 Reps OYO EACH of B.O.M.B.S.
Burpees
Overhead Claps
Merkins
Big Boy Sit-ups
Squats
Reps can be performed at any point, split up any way you
Whoever finishes last,
“The pond would be good for you!” – Caddyshack
Winners Pick-up the Six
Mosey to the main field
POST-THANG
STICKBALL
Count-off into 1’s & 2’s
Team 1 starts in field
Team 2 starts at bat
2 OUTS:
– two (2) strikes
– two (2) foul balls
– any fair catch in air
– any tag/hit with ball
MOVE:
– PAX on-deck to bat rolls F3 D12
for next exercise (OYO AMRAP)
– if you are not pitching/batting,
you must be moving at all times
QIC calls OMAHA by 0753
Mosey to the Shovel Flags
6MOM
DECK OF CLUBS
F3 Workout Deck
12 Club Cards (Core Work Only)
PAX each pull 1 card and Q it
COT
Name-O-Rama. Announcements. Prayers/Praises.
“A mentor is someone who allows you to see the hope inside yourself.”
– Oprah Winfrey
SYITG!
Aye,
Rancid