Saturday, October 29, 2022

F3 Omaha, The Canyon AO

Gene Leahy Mall

39°F, 5 mph wind

8 PAX: Cyclone, Frosty, Capone, Wentworth, Folsom, Sunshine, Touché, Rancid 

QIC: Rancid 

0700 – 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 clockwise to the stage

WARM-A-RAMA 

20 IC – SSH

15 IC – Mtn. Climber

10 IC – Don Quixote

15 IC – Copper Head Squat

20 IC – Lunge

15 IC – Plank Jack

10 IC – Star Catcher

  5 IC – Dive Bomber

Stay at the stage

FIRST THANG

FIELD OF SCREAMS

PAX must travel west to 13th street any way

EXCEPT for standard Mosey / forward sprint

(i.e. Bernie, Bear Crawl, Hop, Lunge, Karaoke, etc. are OK)  

Stay near the orange/blue fountain on 13th

PRE-THANG

TRICK OR TABATA

“Spooky” – Atlanta Rhythm Section

Set a timer – 45sec exercise, 15sec rest

   Dips

   Squat Jumps

   Step-Ups

   Monkey Humpers

   Derkins

Mosey thru sculpture garden to grassy hill

MINI-THANG 

WHO YOU GONNA CALL?!

“Ghostbusters” –  Ray Parker Jr.

AMRAP per Q called each minute change

  • – High Knees

1-2 – Imperial Walkers

2-3 – Butt Kickers

3-4 – Bobby Hurleys

   on “GHOST” drop for one Burpee    

      then return to AMRAP per Q

           (~28 Burpees Total)

Mosey to bottom of the stairs

THE THANG

THE FRIGHT FLIGHT

“Heads Will Roll” – Yeah Yeah Yeahs, A-Trak

Suicides using the Stairs

PAX line up at the bottom

Run to the top most stair

Jog back down…

Run to the 2nd top most stair

Jog back down…(keep this minus-1 cycle going)

Rinse & Repeat Until Staircase Completed

Mosey to boat cove benches

POST THANG

SUPERSTICIOUS

“Supersticious” – Stevie Wonder  

Set a timer – 45sec exercise, 15sec rest

   Mtn. Movers

   Chilly Kicks

   Rockette Dips

   Decline Shoulder Taps

Mosey to the stage

BONUS THANG

CAULDRON OF DESTINY

F3 Deck of Cards pulled at random until QIC calls OMAHA

6MOM

“Monster Mash” – Bobby “Boris” Pickett, TCK

15 IC – Freddie Mercury

15 IC – Box Cutter

15 IC – Penguin

15 IC – Big Boy Sit-up

25 IC – American Hammer

COT 

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

“What would it be like if I could accept life–accept this moment–exactly as it is?”

“We spend our time and energy defending our life rather than living it fully.”

“We move through the world with a kind of tunnel vision that prevents us from enjoying what is in front of us.”

“Radical Acceptance is the willingness to experience ourselves and our lives as it is.”

“If we are holding back from any part of our experience, if our heart shuts out any part of who we are and what we feel, we are fueling the fears and feelings of separation that sustain the trance of unworthiness. Radical Acceptance directly dismantles the very foundations of this trance.”

“Clearly recognizing what is happening inside us, and regarding what we see with an open, kind and loving heart, is Radical Acceptance.”

“May I love and accept myself just as I am.”

–  Tara Brach, phycologist & meditation teacher

The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps: Recognize what is happening; Allow the experience to be there, just as it is; Investigate with interest and care; Nurture with self-compassion.

SYITG! 

      Aye, 

            Rancid 

Fomaha - 3870 posts

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

The Canyon

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