“8 Rounds”

PAX (15): Jean Claude, KOA, Icy Hot, Double Dip, Q-Tip RESPECT RESPECT, Levy, Sweet Roll, Squeaky Clean, Duracell, Port-A-John, High Life, Animal House, Swiper, Skinny Jeans

QIC: Ferdinand

Pre-Run: Swiper, High Life, Jean Claude, KOA, Double Dip & Ferdinand

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.

Warm-a-rama:

Mosey around the track and meet at the base of the hill.

Pre-Thang: Hill Work!

3 Rounds – Bear crawl up the hill and run down – Burpee to the 6                                                       

3 Rounds – Bernie Sanders up the hill and run down – Burpee to the 6

We moseyed over to the turf football field for The Thang!

The Thang: 8 Rounds – Burpee to the 6 – Each PAX counts off an exercise down the line

Sprint from one goal post to the other goal post then get started on the first round. Sprint from goal post to goal post between rounds.

40 – Merkins, Air Squats, Big Boys

35 – Merkins, Air Squats, Big Boys

30 – Merkins, Air Squats, Big Boys

25 – Merkins, Air Squats, Big Boys

20 – Merkins, Air Squats, Big Boys

15 – Merkins, Air Squats, Big Boys

10 – Merkins, Air Squats, Big Boys

5 – Merkins, Air Squats, Big Boys

180 of each exercise!

Extra Rounds – Sprint + 5 Burpees, Sprint + 5 Burpees, Sprint + 5 Burpees, Sprint + 5 Burpees, Sprint, Sprint

Omaha was called at 6:07 AM and then we moseyed back to the shovel flags for Mary!

Mary:

50 Sarpy County Slammers IC

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

Announcements – Blood Drive, KOA/Farva CoQ Rabbit Hole on Sunday, EH during this warm week, and reach out to Squeaky Clean for any 3rd F ideas

Prayer Requests – Nothing was brought up so we kept all the unspoken prayer requests in our thoughts and prayers

COT – The word of the morning is MEMORIES! Make all the memories you can and always take the trip! I mentioned that my friend passed away a couple years ago and her motto was to TAKE THE TRIP! I mentioned how some of my friends still to this day bring up their childhood trips and how much fun they had. You will always regret not taking the trip and I can assure you the money situation will work itself out! Memories will last a lifetime!

Prayer – Swiper took us out in prayer!

Aye!

Ferdinand

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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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