Sunday, September 4, 2022
F3 Omaha, Rabbit Hole AO
(Sponsored by Beverly Hills AO)
Benson Park
53°F, 8mph wind
11 PAX: Touché, Spreadsheet, Doppler, Rain Delay, Bovine, Wrecking Ball (DR F3 Des Moines), BetaMax, Frosty, Bloodshot, Demogorgon, Rancid
QIC: Rancid
0700 – 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. Welcome, Wrecking Ball – DR from F3 Des Moines!
Mosey around lake to the pavilion
WARM-A-RAMA
20 IC – SSH
10 IC – Don Quixote
20 IC – Sobriety Sun Gods (front/back)
10 IC – Tappy Taps
20 IC – Imperial Walkers
10 IC – Dive Bombers
20 IC – High Knees
Mosey to the dock
PRE-THANG
GIVE LOVE
“You Give Love A Bad Name” by Bon Jovi (3:42)
‘Give Love’ = one (1) Pickle Pusher
High Knees (pre-verse)
Bonnie Blairs (verse)
Butt Kickers (pre-chorus 1/2)
Apollo Onos (pre-chorus 1/2)
Monkey Humpers (chorus)
Oh Yeahs! (breakdown)
Plank (final chorus)
Mtn Climbers / Merkins (outro)
Mosey to the soccer/baseball hill
THE THANG
THE HILLTOP GRINDER
Count off by 3’s
2 stations, 1 runner (flapjack)
UPPER
50 – Alarm Clocks
125 – Merkins
200 – Air Squats
LOWER
50 – Burpees
125 – Bobby Hurleys
200 – Alt Shoulder Taps
QIC calls ‘Omaha’ at 0730
Mosey to the baseball field
THE GAME
KICKBALL
Count-off into 1’s & 2’s
Team 1 starts at bat
Team 2 starts in field
OUTS:
– one (1) strike
– one (1) foul ball
– any fair catch in air
– any tag/hit with ball
MOVE:
– PAX on-deck to bat rolls F3 D12
for next exercise (OYO AMRAP)
– if you are not pitching/batting,
you must be moving at all times
QIC calls OMAHA by 0750
Mosey to the Shovel Flags
6MOM
45s AMRAP IC – Flutter Kicks
45s AMRAP IC – LBCs
45s AMRAP IC – Scissor Kicks
45s AMRAP U – Big Boys
45s AMRAP IC – American Hammers
COT
Name-O-Rama. Announcements. Prayers/Praises.
SYITG!
Aye,
Rancid