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
