Thursday, September 15, 2022
F3 Omaha, Battlefield AO
Westside High School
16 PAX: Samples, Space Bar, Hoser, Super Tasty, Sputnik, Rosetta, Tender Foot, Irish Car Bomb, Tom Tom, Q-Tip, Convoy, Doll Face, Angry Note, Othello, Tin Cup, Rancid
69°F, 14mph wind
QIC: Rancid
0530 – 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 one lap around track
Circle up center field
WARM-A-RAMA
20 IC – SSH
10 IC – Mtn Man Pooper
20 IC – Imperial Walker
10 IC – Tappy Tap
20 IC – High Knees
10 IC – Dive Bomber
20 IC – Oh Yeah!
Mosey to the bleachers
PRE-THANG
EVEREST
PAX line up at the bottom of the stairs
Lunge-up one step
Perform one Bobby Hurley
Rinse & Repeat x32 to the top
Plank for the six
Perform one Derkin
Rinse & Repeat x32 to the bottom
Plank for the six
Mosey to the top of the stairs then loop towards the front entrance to the stadium
BONUS THANG
ONE MORE TIME
“One More Time” by Daft Punk
AMRAP per Q called each minute change
0-1– High Knee
1-2 – Imperial Walker
2-3 – Butt Kicker
3-4 – Jump Rope
4-5 – SSH
on “ONE MORE TIME” drop for one Burpee
then return to AMRAP per Q
(~25x Burpee’s total)
THE THANG
ULTIMATE FRIS-BALL
Count-off by 1’s and 2’s (orange/green)
Ultimate Frisbee & Football simultaneously
Let the chaos commence!
QIC calls OMAHA by 0608
Mosey to center field
6MOM
15 IC – Box Cutters
15 IC – Penguins
15 IC – Low Dollies
15 IC – Heels to Heaven
15 IC – Big Boys
ALL PAX IC – American Hammers (Rancid-Style)
COT
Name-O-Rama. Announcements. Prayers/Praises.
“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”
- Douglas Adams
SYITG!
Aye,
Rancid