“8 Round Countdown”

PAX (20): Ditty, Slow Clap – RESPECT, Birthday Suit, Nelly, Tonight Show, Yodel, Tea Party, Barn Door, Mulch, Maaco, Roll Bar, Hey Hey, Thor, Angry Orchard, Bayside, Greenhouse, Obi-Wan, Cradle, Dekind

QIC: Ferdinand

Pre-Run: Barn Door, Obi-Wan, Hey Hey, Bayside, Maaco, Ferdinand

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.

Warm-o-rama:

Mosey over to Elkhorn High School track hill!

Pre-Thang:

3 Rounds – Bear crawl up the hill and run down – burpee to the 6                                                   

3 Rounds – Run backwards up the hill and run down – burpee to the 6

The Thang: 8 Round Countdown!

Burpee to the 6 – Each PAX counts off an exercise down the line

Sprint from one goal post to the other goal post then get started on the first round. Sprint from goal post to goal post between rounds.

40 – Push-ups, Air Squats, Big Boys

35 – Push-ups, Air Squats, Big Boys

30 – Push-ups, Air Squats, Big Boys

25 – Push-ups, Air Squats, Big Boys

20 – Push-ups, Air Squats, Big Boys

15 – Push-ups, Air Squats, Big Boys

10 – Push-ups, Air Squats, Big Boys

5 – Push-ups, Air Squats, Big Boys

180 of each exercise!

Omaha was called at 6:05 AM and then we moseyed back to the shovel flags for Mary!

Mary:

Sarpy Slammers IC Rancid Style!

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

Announcements – Grow Ruck, 4 Year Convergence, Shovel Flag Passes

Prayer Requests – Our brother High Life’s family and any unspoken prayer requests

COT – “Act as if it were impossible to fail.” – Dorothea Brande

Dorothea Brande was a pioneer and provided people with hope in a time of despair. Her message relied on the myth that an immoral world provided equal footing on which heroes and underdogs battle unconstrained by gender, color, power, wealth, and knowledge.

Prayer – Ferdinand took us out in prayer!

Aye!

Ferdinand

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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