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
