Tuesday, May 3, 2022
F3 Omaha, Cornhusker Handicap AO
Stinson Park, Aksarben Village
39°F, 3mph wind
11 PAX: Buns of Steel, Othello, Dome, Stapler, Stiches, Bayside, Rooster, Black Jack, Bovine, Doll Face, Rancid
QIC: Rancid
530 – 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 to the BCBS statue on Frances
WARM-A-RAMA
20 IC – Side Straddle Hops
10 IC – Mtn Man Poopers
10 IC – Don Quixote
10 IC – Dive Bombers
10 IC – Star Catchers
20 IC – Imperial Walkers
20 D – Dips
15 D – Derkins
15 D – Dips
10 D – Derkins
20 IC – Monkey Humpers
Mosey to Inner Rail staircase
PRE-THANG
D12 ASCENT
PAX circle up near bottom of staircase
QIC gives one person the F3 D12, roll for exercise
While QIC runs up, the D12 roller Q’s that exercise
Runner performs 3 Burpees at the top then down
Upon their return, roller becomes the new runner
D12 rolls continue until all PAX have rolled/run
Rinse & Repeat x11 (and rolled Mtn Climbers at least 5 times!)
Mosey to green picnic space under the light canopy
THE THANG
ROYAL ACES
F3 Workout Cards
Royals Deck
12 exercises, 4 PAX pull cards at random
25 reps IC of each royal card
After 4 cards are completed…
Aces Deck
QIC pulls 1 at random
100 reps together
Complete 1 set
Mosey to Stinson Park
POST-THANG
1/6 of THE SPARTAN
All PAX line-up on north corner of sidewalk by the square pavilion
On your mark…get set…SPRINT!
South on the sidewalks towards the grass , then
Merkins – 10 on Down (share the Q)
Jog back to the starting side
Rinse & Repeat x5
Mosey to the Shovel Flags
6MOM
15 IC – LBCs
15 IC – Flutter Kicks
15 IC – Heels to Heaven
15 IC – Penguins
15 IC – Freddie Mercury’s
15 IC – Ivan Drago’s (shoutout Biff!)
11 IC – American Hammers, Rancid-style
COT
Name-O-Rama. Announcements. Prayers/Praises.
“The most important thing in your life is the people in it. Your happiness, fulfillment, successes and failures are closely attributed to your relationships with other people (including your family, friends, colleagues and every person you surround yourself with).”
– Jamie New Johnson, Smart Band Management
MOLESKINE
People, people, people!
Who are yours and HOW can you find more?
Networks…connections…call it what you will.
All the best -ships (relationships/friendships)
involve people traveling in the same direction.
SYITG!
Aye,
Rancid