Wednesday, November 2nd, 2022 | Mt Olympus | Liberty Middle School | 5:15 AM | 56 degrees

“Coupon Tour”

PAX (14): Borat, Amadeus, Fun Dip, Tony The Tiger, Double Dip, Simmons, Boss Hog, KOA, Dozzer, Feeny, Levy, Knobs & Mortar

QIC: 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: We circled up by the flags and got right into it!

Big Ones – 10 IC

Tappy Taps – 10 IC

SSH – 10 IC

Arm Circles – AMRAP as Ferdinand explained The Thang and we numbered off into groups of 3.

The Thang: 

In each group of 3, the PAX stayed together and took turns carrying the coupon from stop to stop. We stopped every ¼ mile to do some exercises. Our route took us from the shovel flags, south on Wittmus Dr, right on Laramie St, left on Cimarron St, right on S 110th St, right on Lincoln Rd, right on Wittmus Dr back to the shovel flags! We covered 2 miles!

Exercises (Each PAX does all three exercises before we take off to the next stop): 

¼ Mile – 20 Coupon Overhead Presses, AMRAP Merkins, AMRAP American Hammers

½ Mile – 20 Coupon Bench Presses, AMRAP Air Squats, AMRAP Flutter Kicks

¾ Mile – 20 Coupon Kettlebell Swings, AMRAP Carolina Drydocks, AMRAP Heel Touches

1 Mile – 20 Coupon Curls, AMRAP Bonnie Blairs, AMRAP Big Boys

1 ¼ Mile – 20 Coupons Rows, AMRAP Alternating Shoulder Taps, AMRAP Freddie’s

1 ½ Mile – 20 Coupon Front Squat, AMRAP Burpees, AMRAP LBCs

We then all grabbed our own coupon and rifle carried it around the entire parking lot!

Omaha was called at 6:10 AM and then we got right into Mary!


Sarpy Slammers IC Rancid Style!

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

Announcements – Amadeus and Boss Hog VQs coming up, Tri City Food Pantry Drive

Prayer Requests – Pit Stops M Lindsay, Crankbait and his M, KOAs coworker Billy and her daughter, and any unspoken prayer requests

COT – “Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” – Amy Poehler

Ferdinand explained the importance of surrounding yourself with a bunch of individuals who will challenge and inspire you to be better. This is exactly what F3 does for me, and I am sure it’s doing the same for many of you. We will naturally start having the same traits as who we spend much of our time with. Keep accelerating and making a difference!

Prayer – Feeny took us out in prayer!



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