Friday, December 2, 2022

F3 Omaha, The Brickyard AO

Stinson Park

35°F,  8mph wind

11 PAX: Vanilla Ice, Stella, Beta Max, Double Dip, Smash Mouth, Bloodshot, Caruso, Woody, Snowman, Black Lung, 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 coupons & Mosey to front of the cinema 

WARM-A-RAMA 

20 IC – SSH

10 IC – Don Quixote

20 IC – Leprechauns

10 IC – Dive Bombers

10 IC – Imperial Walkers

10 IC – Plank Jacks

10 IC – Goof Balls

Mosey to Level 5 of the Genesis parking garage via stairs

PRE-THANG

LIKE THE WOLF

“Hungry Like the Wolf” (3:41) by Duran Duran

PAX line up against a wall

Hold People’s Chair 

First in line grabs a coupon

5 Curls, 5 OH Press, Pass It 

When it gets to the last PAX, 

BTTW – 10 IC Chicken Peckers 

Mosey downstairs to BCBS statue intersection

THE THANG

AINT GONNA HURT

Aint Gonna Hurt Nobody” (3:55) by Brick

Start with coupon on ground in front of you, feet apart

1) Deadlift coupon to thighs 

2) Front Lateral Raise coupon, straight arms 

3) Pull coupon, laterally, to chest 

4) Press coupon overhead 

5) Lower coupon behind your head, elbows pointing up 

6) Extend coupon back over your head, keep elbows up 

7) Lower coupon to chest 

8) Extend coupon out laterally from chest, arms straight 

9) Lower coupon to thighs, arms straight 

10) Lower coupon to ground, via reverse deadlift

3 sets of 5 reps until End of Song

Mosey to the Stinson Park stage

POST THANG

BOMBS AWAY

Boom” (3:10) by P.O.D.

B.O.M.B.S. starting from 5 reps each w/ coupon

(Blockees, Overhead Press, Merkins, Big Boys, Squats)

Decrease total reps by 1 each round 

Rinse & Repeat until End of Song (got thru 3 rounds)

BONUS THANG

BUNNY KINGDOM

The Circle Of Life” from The Lion King

Murder Bunny up the hill behind the stage

10 Lion Kings at the top

Rifle Carry back down

Block Plank for the six at the bottom

Mosey to the Shovel Flags

MARY

10 IC – Flutter Kicks

10 IC – LBCs

10 IC – Rosalitas

10 IC – Frozen Freddie’s

ALL PAX – American Hammers (Rancid-Style)

COT 

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

“Think of a particularly difficult problem you have in your life right now and then try this: First, think of the problem as a random hardship, occurring in an unthinking universe that doesn’t care about you or your evolution. How does that feel? Now, think of the same problem as a challenge posed by a universe that wants you to evolve and knows that you can. How does that feel?

–   Phil Stutz, The Tools: 5 Tools to Help You Find Courage, Creativity, and Willpower–and Inspire You to Live Life in Forward Motion

BALL OF MAN: PRAYER OF UNIVERSAL LOVING KINDNESS

May every one of us – 

our friends, our families,

any and all beings near and far – 

be well, happy, and peaceful. 

May no harm come to us. 

May no difficulties come to us. 

May no problems come to us.

May we have patience, courage, understanding, and determination to meet and to overcome the inevitable difficulties, problems, and failures in life.

SYITG! 

      Aye, 

            Rancid 

Fomaha - 3871 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Brick Yard

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