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
