Friday, February 25, 2022
F3 Omaha, The Woodshed AO
Elmwood Park
Feels like -12°, 7mph wind, fairly tolerable
12 PAX: Bovine, Two Step, Buns of Steel, Frosty, Grease Fire, Black Lung, Invictus, Streaker, Othello, Shingles, Golden Pike, Rancid
QIC: Rancid
530 – 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 – yet all faces friendly!
WARM-A-RAMA
Shosey (short mosey) around the parking lot
20 IC – Sun Gods
15 IC – Mountain Climbers
10 IC – Don Quixote
15 IC – Copper Head Squats
20 IC – High Knees
Mosey to Creepy Corner
From 10 – Motivators
10 IC – Monkey Humpers
10 IC – Pickle Pushers
20 IC – Oh, Yeah!
Mosey up Unv Dr to the bottom of the grassy hill directly west of the garage
PRE-THANG
EVEREST
PAX line up at the bottom
Lunge-up one step
Perform one Air Squat
Rinse & Repeat to the top
Plank for the six
Crawl Bear back down
Mosey to the pool parking lot
THE THANG
PARK ROAD TRAIL
Circle up, count off by 5
(1) The Woods
15 D – Bobby Hurley
15 IC – Imperial Walkers
15 IC – Bonnie Blair
15 IC – Cherry Pickers
Push when (5) begins to mosey
Teams (2), (3), (4) wait for push
(2) The Bleachers
15 D – Squats
15 D – Dips
15 IC – Step-Ups
15 D – Decline Merkins
(3) The Lot
- IC – Tappy Taps
15 D – Carolina Dry Docks
15 U – Jump Tucks
15 IC – Plank Jacks
(4) The Ramp
1 Burpee at top/bottom
(5) The Stairs (pushers)
Bear Crawl (stairs or hill)
Al Gore at top for the six
Team push to (1) from top
PAX completed one full circuit
Mosey to the grotto
POST THANG
GUANTANAMO
PAX in a circle on their backs heels up. First man jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next man in line, then hit the ground legs up when back to your start position until last man finishes the circle
Mosey to the Shovel Flags
MARY
15 IC – Scissor Kick
15 IC – LBC
20 O – Low Dolly
20 U – Big Boy
American Hammers (Rancid-Style)
est. 3/6/2020 at The Woodshed AO
COT
Video Name-O-Rama. Announcements. Prayers/Praises.
“Personal truths are spoken at moments of peak emotion. All words are mirrors, for they reflect back some insight as to what people think about themselves, even though they may be speaking about someone else.
– Robert T. Kiyosaki,
‘The Cashflow Quadrant’
MOLESKINE
- Words matter, especially about oneself
- “I can’t do that…”
- “I don’t have that…”
- “I need more information…”
- “I tried that before…”
- “It doesn’t work…”
- “I don’t need to know how…”
- “I don’t have to worry…”
- “I’m not smart enough…”
- “I’m not strong enough…”
- “My spouse wouldn’t like it…”
- “My friends won’t understand…”
- “I’m too old…”
- “I’m too young…”
- “It’s not worth it…”
- “I’m not worth it…”
- 74 days ago, on Dec 13th, I began 75 Hard
- Follow a diet
- No alcohol or cheat meals
- Two 45-minute workouts
(One must be outside)
- Take a progress photo
- Read 10 pages of non-fiction
- Drink 1 gallon of water
- 11 weeks ago, my vocabulary changed…
I began to say –
- “I CAN do that…”
- “I WILL have that…”
- “I KNOW how to…”
- “I AM capable…”
- “I AM whole…”
- “I AM complete…”
- “…and I LOVE myself…”
- As you go forward,
when you speak to friends,
co-workers, partners, children…
take a moment, as you’re talking,
to pause and to remember –
“All words are mirrors.”
SYITG!
Aye,
Rancid