April 28, 2022|Stone Creek Park| AO – The Berm| 60°, mostly cloudy, and light winds

PAX: Cradle, House Party, LPC, HeiHei, Al Borland, Toto

QIC: Mulligan

Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

 

Core principles:

Free of charge

Open to all men

Always held outside

Led in a rotating fashion

End with a Circle of Trust

 

Disclaimer: Mulligan is not a professional – modify as necessary.

 

Warm-A-Rama

PAX moseyed to the golf course

Big ones

Golf swing left and right

Pigeon pose

Cherry pickers

Sun gods forward and backwards

PAX moseyed back to the site

 

Pre-Thing

Mosey back to park

Circle run – Everyone plank in a circular form.  One person will be picked to run around the outside, counter clockwise.  When that person returns, the person to their right does the same thing and so on until we get all the way around.  Went around 4 times.

 

The Thing

3-man grinder –

Side one: AMRAP 1

• Merkins

• Burpees

• Heels to Heaven

• Alternating shoulder taps

• Chuck Norris merkins

Middle person: Murder bunnies half way and then lunge walk the other half.  Do a complete lap and switch with person on side two.​

Side two: AMRAP 2

• Air squats

• Alternating side squats

• Monkey Humpers

• Boxcutters

• Apolo Ohnos

OMAHA

• Mary

o American hammers rancid style

 

Announcements:

• Brick Builder ’22 (CSAUP) happening on 5/21 at Creighton University

Prayers:

• For Tim McArdle’s family as he passed away from a heart attack.

 

Circle of Trust:

Short and sweet, just a reminder to take a few minutes throughout your busy day to relax, reset and collect your thoughts. Life is full of complications and busyness, but it is important to take those moments and re-center yourself.

Fomaha - 3211 posts

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

The Berm

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