F3 Omaha, Ironwood AO

Memorial Park Baseball Field

37°, 5 mph wind, absolutely amicable

18 PAX: U-Haul, Demogorgon, Duster, Merit Badge, Bovine, Hipster, Wylie, SpaghettiOs’s, Joe Buck, Othello, Renaissance, Streaker, Stapler, Doll Face, Side Dish, Dome, Frosty, 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.

WARM-A-RAMA

Mosey 1-lap around baseball field

(High Knees / Butt Kickers / Lunges / Bear Crawl)

Circle up in the middle

20 IC – SSH

10 IC – Tappy Taps

  5 IC – Dive Bombers

10 IC – Star Catchers

20 IC – Cherry Raisers

10 IC – Don Quixote

5 Rounds  – Failure To Launch

20 IC – Leprechauns

PRE-THANG

ALL WORK & ALL PLAY

One PAX leads the group in 3 Burpees IC (6-count)

After each lead, PAX scale the playground

THE THANG

ROYAL RUN

F3 workout deck, royal cards only

12 exercises (25 reps each)

Mosey around park to 4 stations

  1. Memorial Rose Garden

Q ♦️ Diamond Merkin (Joe Buck)

K ♦️ Merkin (Polaroid)

  •  South Staircase Landing

J ♥️ Plank Jack (Renaissance)

  •  Dodge Street Flower Beds

Q ♥️ Burpee (Doll Face)

  •  St. MM Basketball Court

K ♣️ American Hammer (Othello)

POST THANG

MINI-MURPH

10 Pull-ups (OYO)

20 Merkins (Bovine)

30 Air Squats (Dome)

Site Q (U-Haul)  leads 1 core exercise

Mosey back to the Shovel Flag

COT

Name-O-Rama. Announcements. Prayers/Praises.

“The whole course of things goes to teach us faith. We need only obey. There is guidance for each of us, and by lowly listening we shall hear the right word.”

– Ralph Waldo Emerson

MOLESKINE

Take time to be still and to reflect.

The path is already before you.

Listen to your gut.

You can do this.

 SYITG!

      Aye,             Rancid

Use any slide to return to earthRinse & Repeat x3 (Rancid, Othello, Frosty

Fomaha - 3408 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Ironwood

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