Thursday, April 7, 2022

F3 Omaha, The Coop AO

Swanson Elementary

Feels like 30°,  25mph wind

11 PAX: Popcorn (DR F3 Lake Norman), Folsom, Sparty, Stella, Pig Pen, Streaker, Toadstool, Smash Mouth, Hot Dog, Lansbury, 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.

Mosey to the entrance of the parking lot

WARM-A-RAMA

20 IC – SSH

10 IC – Tappy Taps

10 IC – Don Quixote

20 IC – Sun Gods

10 IC – Star Catchers

10 IC – Dive Bombers

20 IC – Imperial Walkers

Mosey to the tennis courts

PRE-THANG

LINE DRILLS

Partner up

 (A)

  1 PAX Burpees AMRAP

  1 PAX running lines

     Sprint ¼ – Bernie Sanders

     Sprint ½ – Bernie Sanders

     Sprint ¾ – Bernie Sanders

     Sprint Full – Bernie Sanders

 (B)

  1 PAX Turkish Getups AMRAP

  1 PAX running lines

 (C)

  1 PAX Bobby Hurleys AMRAP

  1 PAX running lines

Mosey to the soccer field

THE THANG

KICKBALL

Count-off into 1’s & 2’s

Team 1 starts at bat

Team 2 starts in field

OUTS:

   – one (1) strike

   – one (1) foul ball

   – 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 0602

Mosey to the basketball court

POST THANG

GIVE LOVE

“You Give Love A Bad Name” by Bon Jovi (3:42)

‘Give Love’ = one (1) Pickle Pusher

   High Knees (pre-verse)

   Bonnie Blairs (verse)

   Butt Kickers (pre-chorus 1/2)

   Apollo Onos (pre-chorus 1/2)

   Monkey Humpers (chorus)

   Oh Yeahs! (breakdown)

   Plank (final chorus)

   Mtn Climbers / Merkins (outro)

Mosey to the Shovel Flags

MARY

45s AMRAP IC – Flutter Kicks

45s AMRAP IC – LBCs

45s AMRAP IC – Scissor Kicks

45s AMRAP U – Big Boys

45s AMRAP IC – American Hammers

COT

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

“Your life is not a thing, it’s an experience; the fun comes from designing and enjoying the experience.“

 Designing Your Life by

   Bill Burnett & Dave Evans

SYITG!

      Aye,

            Rancid

Fomaha - 3389 posts

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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