Friday, Dec 13th, 2024 | Combine| Kiewit Middle School | a beautiful 10 degrees, Ideal for a beat down!
14 PAX: Bullseye, Super Fly, Rare, Papa Smurf, Starlord, Smooth Operator, Killswitch, Walleye, Jukebox, Cadbury, Little Big Town, Babyback, Bogey, Cutting Edge
QIC: Cutting Edge
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am –
INTRO: I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPES: 1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
MOTTO: of F3 is to leave no man behind, but leave no man where we find him.
DISCLAIMER: I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
HIGHLIGHTS: There was X FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
20 side straddle hops IC
10 Tappy Taps IC
10 big ones count to 10 each side
10 Imperial walkers I/C
Motivator Merkins – 15 SSH IC down to 1 and 1 merkin up to 15.
5:25 am – The Thang at the track:
Go to the hill for the work out:
Groups of 2. 1 does exercise, one runs to the top and does two burpees:
– 200 Jump squats
– 200 Merkins
– 200 LBC’s NOT I/C
– 175 Bobby Hurly’s
– 175 Carolina Drydocks
– 175 Mountain Climbers NOT IC
– 111 Monkey humpers I/C
– 112 Diamond Merkins
– 112 Big boy sit ups
Rinse and repeat
5:50am Omaha
We did a quick round of Rancid Style Hammers to close it out
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– CSAUP – 4 Jan
– Impact Retreat – 9-11 Jan
Prayers:
– Barbershop’s 2.0 Sophie
COT:
Thankful for all the great guys of F3 Omaha!