Tuesday, April 2nd, 2024 | Badger Pointe| Bennington High School | a balmy 38 degrees, some wind, some rain the only option available if there’s not going to be snow
14 PAX: High Point, Cheap Seats, Slow Clap, Crash, Red Dirt, Heist, House Party, Low Point, May Day, Stripes, Flat Stick, Serious, Snare, Star-lord.
QIC: Star-lord
5:30am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration and reinvigoration of male community leadership.
5 core principles of F3. 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).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the parking lot.
15 Side-straddle hops (IC)
5 Curls
5 Coupon Squats
5 Overhead Press
5 Coupon Swings
5 Thrusters
5 blockees
5:37 am – The Thang in the parking lot:
Separate PAX into groups of 2’s. Beatdown was 30 minutes for the PAX to get as many cumulative reps as they can. First pax will run a suicide (cones set every 3 parking spaces between each station with a total of four stations, first stop has one burpee, second has 2, etc.) While 1st PAX is doing this the next PAX will be working on the exercises below and tag out upon first PAX completing their suicide. PAX did sets of 25 and alternated between coupon exercises and those in parenthesis when coupons were not available. Totals below:
- 150 Curls (Dips)
- 125 Coupon squats (Squats)
- 100 Over Head Press (Raise the Roof)
- 75 Coupon swings (Johnny Drama’s)
- 50 Thrusters (Squats)
- 25 Blockees (Burpees)
– When pax finished the blockees, start over and push until the timer is up.
– Once through the circuit is 525 reps.
6:07am Omaha
6:09 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– 6-year F3 Omaha Anniversary on 20 Apr at Papillion High School (Sanitarium)
– Valley site launch tomorrow at DC West
– Rabbit Hole is this Sunday at Lewis and Clark High (30 minute beat down followed by 30 minutes of games)
Prayers:
– Crash’s Dad’s Cousin, Katie, and her recovery from open heart surgery
– Cheap Seat’s Aunt, Carol Ann, for the surgeon’s skill and recovery from open heart surgery
– Flatstick’s Niece, Kalia, for the surgeon’s skill and recovery from open heart surgery
– Sputnik as he continues his fight with cancer for strength and peace
– Sammy, Borland’s daughter’s recovery from her surgery and continues her bout with cancer
– Mayday’s Daughter’s 16th birthday today
– Maecy, Stripe’s Daughter’s 9th birthday today
COT:
I hope you live a life you’re proud of. If you find that you are not, I hope you have the strength to start all over again. F. Scott Fitzgerald
If you have a life that you are proud of and but you find yourself at a crossroad and are thinking about starting all over again you have xx brothers here ready to help you. Some will be forward and ask how they can help while others are waiting for you to make that first move. They’re only waiting because they don’t want to impose or make you feel as though they are judging you. Have the courage to make the first move. Leverage the network that is F3 Omaha, because it is strong and it is made of a lot of high quality men that want you to improve and succeed in your workouts, but more importantly in your life.
Cheers,
Star-Lord
