Wednesday, November 16, 2022

F3 Omaha, Heavy Metal AO

(SITE Q SWAP feat. BEVERLY HILLS AO)

Stinson Park

8°F real feel,  14mph wind

9 PAX: Hipster, Folsom, Bloodshot, Touché, Snowman, Mulligan, Woody, Caruso, Rancid

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. 

Grab weights and short mosey one triangle lap at the North side of the park, return to the flags

WARM-A-RAMA 

20 IC – SSH

10 IC – Tappy Taps

20 IC – Imperial Walkers

20 IC – Sun Gods (Front/Back)

10 IC – Windmills

20 IC – High Knees

Grab weights and short mosey to the stage

PRE-THANG

RANCID RENEGADES

“Bloodclot” by Rancid 

Using weights, PAX hold a plank.

0:00 – Right (up) on “Hey” Left (up) on “Ho”

0:12 – Plank Jacks 

0:25 – Mountain Climbers

0:37 – Plank

0:48 – Right (up) on “Hey” Left (up) on “Ho”

0:54 – Plank Jacks 

1:07 – Mountain Climbers

1:18 – Plank

1:31 – Right (up) on “Hey” Left (up) on “Ho”

1:36 – Plank Jacks

1:43 – Mountain Climbers

1:54 – Plank 

2:00 – Merkins 

2:20 – Right (up) on “Hey” Left (up) on “Ho”

Mosey to the hills on the South side of the park

THE THANG

RUN TO THE HILLS

Partner up, one person runs up/down hill

One person is AMRAP these exercises: 

Curls

Deadlifts

Rear Delt Fly

Lunges (each leg)

Kneeling Woodchop (each side)

Kettle Bell Swing

Triceps Extension

Ponzi Pinchers 

Bent Over Row

Big Boy Sit-Ups

Mosey to the benches near the obelisk 

POST THANG

WHERE I WANT TO BE

   “Beverly Hills” by Weezer 

AMRAP per Q called each ½ minute change

PAX hold weights in-hand for whole song

    Step Ups

    Imperial Walkers

    Calf Curlers

    Bonnie Blairs

    Bobby Hurleys

    Butt Kickers

    High Knees

   on “BEVERLY HILLS” drop for one Burpee    

      then return to AMRAP per Q

          (~17x Burpees total)

MARY

15 IC – Flutter Kicks

15 IC – LBCs

15 IC – Heals to Heaven

15 IC – Freddy Mercuries

9 PAX IC – American Hammers (Rancid-Style)

COT 

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

“I’ll stare directly at the sun but never in the mirror. 

It must be exhausting always rooting for the anti-hero.”

–  Taylor Swift 

MOLESKIN

What happens when we disassociate from ourselves? 

For me, I feel like I’m hiding something about myself from myself that everyone else can see plain as day. It’s a real challenge to root for the “good guy” in myself. It’s much easier for me to root for the “good guy” in all of you, the PAX. I am working on this – radical acceptance and self-love. In the meantime, thank you for rooting for me. 

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.

Heavy Metal

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