Thursday, September 15, 2022

F3 Omaha, Battlefield AO

Westside High School

16 PAX: Samples, Space Bar, Hoser, Super Tasty, Sputnik, Rosetta, Tender Foot, Irish Car Bomb, Tom Tom, Q-Tip, Convoy, Doll Face, Angry Note, Othello, Tin Cup, Rancid

69°F,  14mph wind

QIC: Rancid

0530 – 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 one lap around track

Circle up center field

WARM-A-RAMA 

20 IC – SSH

10 IC – Mtn Man Pooper

20 IC – Imperial Walker

10 IC – Tappy Tap

20 IC – High Knees

10 IC – Dive Bomber

20 IC – Oh Yeah! 

Mosey to the bleachers

PRE-THANG 

EVEREST

PAX line up at the bottom of the stairs

Lunge-up one step

Perform one Bobby Hurley

   Rinse & Repeat x32 to the top

      Plank for the six

Perform one Derkin

   Rinse & Repeat x32 to the bottom

      Plank for the six

Mosey to the top of the stairs then loop towards the front entrance to the stadium

BONUS THANG

ONE MORE TIME

   “One More Time” by Daft Punk 

AMRAP per Q called each minute change

0-1– High Knee

1-2 – Imperial Walker

2-3 – Butt Kicker

3-4 – Jump Rope

4-5 – SSH

   on “ONE MORE TIME” drop for one Burpee    

      then return to AMRAP per Q

          (~25x Burpee’s total)

THE THANG 

ULTIMATE FRIS-BALL

Count-off by 1’s and 2’s (orange/green)

Ultimate Frisbee & Football simultaneously 

Let the chaos commence!

QIC calls OMAHA by 0608

Mosey to center field

6MOM

15 IC – Box Cutters

15 IC – Penguins

15 IC – Low Dollies

15 IC – Heels to Heaven

15 IC – Big Boys

ALL PAX IC – American Hammers (Rancid-Style)

COT

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

“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”

  • Douglas Adams

SYITG! 

      Aye, 

            Rancid 

Fomaha - 3376 posts

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

The Battlefield

Leave a Reply