Wednesday, November 23, 2022

F3 Omaha, Beverly Hills AO

Hanscom Park

31°F,  7mph wind

11 PAX: Sandy Cheeks, Beeps, E-85, U-Haul, Othello, Cyclone, Joe Buck, Sputnik, Good Lookin’, Guts, 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. 

Mosey around the pavilion to the playground

WARM-A-RAMA 

20 IC – SSH 

10 IC – Lunges 

20 D – Merkins 

10 IC – Bobby Hurleys 

20 D – Dips 

10 IC – Step Ups

20 IC – Monkey Humpers

Climb up to the high point and slide down 

Plank for the Six 

**BONUS THANG**

GOBBLE GOBBLE 

At any point during today’s workout

A PAX can make his best turkey call 

That person rolls the F3 D12 and Qs it

(only one roll per PAX)

Mosey to the tennis courts 

PRE-THANG

TRIPLE TROT

Count-off into groups of 3

One partner on each end of the court

One PAX sprints across 80% speed

Sprint x3 for each person

Rinse & Repeat at 90%

Rinse & Repeat at 100%

Mosey to the forbidden field

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 0603

Mosey to the Center St circle drive

POST THANG

MAMBO #5

5 IC – Mountain Man Poopers

5 IC – Alternating Shoulder Taps

5 IC – Makhtar N’Diayes

5 IC – Burpees

5 IC – Outlaws

  Perform all in one round

    Rinse & Repeat until end of song 

      “Mambo No. 5 (a Little Bit of…)” by Lou Bega

Mosey to the Shovel Flags

MARY

15 IC – Flutter Kicks

15 IC – LBCs

15 O – Low Dollies

15 IC – Penguins

15 IC – Break-dancers

All PAX – American Hammers (Rancid-style)

COT 

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

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

–   John F. Kenney, he 35th President of the United States (1961-1963), the youngest man elected to the office. On November 22, 1963, when he was hardly past his first thousand days in office, JFK was assassinated in Dallas, Texas, becoming also the youngest President to die.

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.

Beverly Hills

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