Welcome to F3 Omaha, Beverly Hills. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles: Be free of charge. Be open to all men. Be held outdoors, rain or shine, heat or cold. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. End with a Circle of Trust.
I am not a professional
You are participating at your own risk
You are responsible for your own well being
You are here voluntarily, and you are not paying to be here Know your limits and do the best you can)
5:30: mosey up hill to parking lot Warm-o-rama:
Side straddle hops 15 IC
Sun gods 15 IC and reverse 15 IC Windmills 15 IC
Big ones 10 IC High knees 15 IC Bolt 45s (15x15x15)
Bataan Death March to and around Lagoon. 5 burpees for the 6, then sprint to the front. Once everyone has done burpees, all run the rest of the way.
Thing: Start at little baby hill. Partner up. First partner planks while other partner bear crawls up hill, then 10 Merkins or 10 LBCs IC (alternate), jog back, switch.
After ~3 sets of Merkins and LBCs, go to bigger hill. Same partners. Now first partner does AMRAP (air squats, monkey humpers, mountain climbers, alternate) while other partner sprints up hill and does 10 Diamond Merkins, then jogs back, switch.
6:05-6:10 head back to shovel flags for Rancid style hammers, name-o-rama, COT, done.
