Wednesday, October 5, 2022
F3 Omaha, Beverly Hills AO
Hanscom Park
58 °, 5mph wind
17 PAX: Sandy Cheeks, Guts, Invictus, Big One, UHaul, Khakis, Icy Hot, Side Dish, Slow Pitch, Roadhouse, Kielbasa, Hooah, Tater Tot, Othello, Rail Runner, Rancid, Sputnik
QIC: Sputnik
530 – WELCOME, BROTHERS!
531 – PRERUNNERS RETURN!
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 to Tennis Court Parking Lot (only lost a few PAX on the way)
WARM-A-RAMA
20 IC – SSH
20 IC – Tappy Taps
10 IC – Big Ones
20 IC – Goof Balls
10 IC – Sun Gods
10 IC – Reverse Sun Gods
Mosey to Woolworth and 32nd ave
PRE-THANG
Rochamburpees
Choose a partner. Both in chillcut plank position. Play Rochambeau (rock, paper, scissors) while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 7 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin. Complete when first group hits 7 and calls OMAHA.
Mosey to basketball court. (Kielbasa rolls his ankle.)
THE THANG
FUN N’ GAMES
PAX count-off by 3’s
Perform all exercises at each station until Push
Rinse & Repeat until ‘OMAHA’
ONE (9th Hole) – Do 25 reps of one exercise from the list in order
- Merkins
- Carolina Dry Docks
- Diamond Merkins
- Werkin
- Plank Jacks
- THEN – 2 different PAX each go around takes a shot at basket 9 from the cone. If it’s a miss, the group does 5 burpees. PUSH.
TWO (Tennis Court – Animal Cage) – Do laps with one exercise until PUSHED
- Bear Crawl
- Frog Hop
- Crab Walk
- Spiderman Crawl
THREE (Basketball Court)
- Freddie Mercuries
- LBCs
- Box Cutters
- Big Boy Situps
- Flutter Kicks
We made around 1.3333333 times. Mosey to back to the shovel flags (Irish goodbye from Rail Runner)
MARY
American Hammers Rancid Style around the circle one time
COT
Count-off. Video Name-O-Rama. Announcements. Prayers.
Show up, do your best, have fun! Thanks for being out there and helping me accelerate!
SYITG!
Aye,
Sputnik