Wednesday, April 13, 2022

F3 Omaha, Top Rope AO

Aldrich Elementary

Feels like 30°, 16mph wind

10 PAX: Doppler, Patchy Adams, Mulligan, Frosty, Streaker, Blades of Glory, Grease Fire, Tea Party, Hei Hei, 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. Count-off. 

Mosey to the basketball court

WARM-A-RAMA

20 IC – SSH

10 IC – Don Quixote

20 IC – Sobriety Sun Gods (front/back)

10 IC – Tappy Taps

20 IC – Imperial Walkers 

10 IC – Dive Bombers

20 IC – High Knees

Mosey to the closed road by Dodge

PRE-THANG

MINI-LENNIAL

  1. Lunges 
  2. Merkins 
  3. Squats
  4. Monkey Humpers
  5. Burpees

PAX line up at one end of the road

50 reps of each exercise

Person who finishes calls “half-one-hundred!”

PAX stop and sprint to the other end

Rinse & Repeat thru all 5 exercises

Mosey to SW corner of the plaza parking lot

THE THANG

HANDS OF TIME

Count-off – 

   That’s your # on the clock

Circle of 12 cones represent the clock

Spaced 24 feet from center station

24 reps of each exercise 

Travel to your #’d station 

   (Crawl-Bear/Walk-Crab/Back-Lunge)

Perform 24 reps of the exercise 

   1 – Bobby Hurley

   2 – Bonnie Blair

   3 – Carolina Dry Dock

   4 – Oh, Yeah!

   5 – Smurph Jack

   6 – Mtn Climber

   7 – Air Squat

   8 – Groiner

   9 – LBC

 10 – Jump Tuck

 11 – Heels To Heaven

 12 – Goof Ball

Travel back to center station 

   (Bear-Crawl/Crab-Walk/Lunge)

Rinse & Repeat until 1st PAX finishes

   (TCLAPS to Hei Hei!)

Mosey to front entrance of the school

POST THANG

THE JUNGLE

“Welcome to the Jungle” by Guns N’ Roses (4:43)

20 – Dips (D)

20 – Incline Merkins (D)

20 – Step-ups (IC)

20 – Decline Merkins (D)

20 – Incline AST (IC)

Rinse & Repeat until end of song

Mosey to the Shovel Flags

MARY

30s AMRAP IC – Flutter Kicks

30s AMRAP H – Protractor

30s AMRAP IC – Outlaws

30s AMRAP H – Chill Cut Plank

30s AMRAP IC OYO – Breakdancer Merkins

FINISHING MOVE

Captain Thor (Rancid-Style)

COT

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

“Sometimes men speak lightly of the intangibles – the things which they cannot perceive through any of their five senses, and when we hear them, it should remind us that all of us are controlled by forces which are unseen and intangible.” 

–  Think and Grow Rich 

       by Napoleon Hill

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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