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
- 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
