What makes a good F3 workout? Camaraderie? Variety? Balance? Accomplishment?
This is what Bubba Gump and I strived to create for our first evening workout for F3 Omaha. A mixture of weights and body weight exercises rotating different body parts in a team format. Our Nantan had good tips to help with the flow that worked well. This was Bubba’s vision and it is good.
AO – Area of Operation
Stinson Park in the evening when I’m more than partially awake
QIC – Workout Leader(s) in Charge
Bluegrass and Bubba Gump
The Scene
A beautify slightly overcast summer day of 72 Degrees at a busy city park surrounded by children playing, couples walking and customers at multiple shops, restaurants and bars watching something they’ve never seen before (shovel flags and men in apparent softball uniforms working out in a coordinated fashion hard for 45 minutes as they waived and encouraged passers by).
F3 Welcome and Disclaimer – welcome, guidelines to keep PAX coming back and risk statement
Shared mission, disclaimer and you vs. you / form failure philosophy
Mosey to tower (aka Little Baby Washington Monument)
Warm-O-Rama – warming up the muscles like a rubber band
Sun Gods
Alternating shoulder taps
Imperial walker
Mountain climber
Abe Vigoda
Mosey back to the stage
Tha-Thang – the main workout
Broke into teams of 2
One team member did exercise while second one did a lap around Stinson and then did the exercise. This tended to keep the groups together moreso than teams working to achieve a certain number of reps.
Burpees
Standing Tricep Press* (1 dumbbell until my arms went numb and then I used “imaginary weights”)
Squats (over achievers used dumbbells)
Bent over row*
Plank Jacks
Hammer Curls*
Lunges (some used dumbbells)
Shoulder press*
Group worked very hard and transitioned into MOM.
6MOM – acroynm involving Mary that somehow translates into intense core work
Rosalita
LBC’s
Freddie Mercury
Cindy Crawford
American Hammer
COT: Count-off & Name-O-Rama – Process by which role is taken, nicknames are reinforced and FNG’s are initiated
6 PAX including a guest visit from Tastebud
Bluegrass, Bubba Gump, Ponzi, Headliner, TC (who rocked out this workout), and Wait Time (aka Nantan)
Announcements – Events related to Fitness, Fellowship and sometimes Faith
Second weekend in July is Abide sports day. Let’s share our male community leadership with part of our community that needs it.
Boom Doom (I mean Boom Boom) is doing a Ruck this Sunday. Come out and experience the power of a Ruck workout.
Drinks at Paulies following the beatdown.
Prayer – Gratitude for the opportunity to spend time with each other and everyone’s hard work for the group
Wait Time closed with prayer thanking the six brave souls for kicking off our first evening workout.
Thanks Fellas. Bubba and I were fine going solo although six guys was an awesome kickoff to another option for the gentlemen of Omaha.
