Wednesday, May 24, 2023
F3 Omaha, Beverly Hills AO: Flag Pass to Sputnik
Hanscom Park Pavilion
61°F, 4mph wind
23 PAX: Slow Pitch, U-Haul, Side Dish, Buns of Steel, Big One, Road House, The Plague, Kielbasa, Othello, Tater Tot, Khakis, E-85, Sandy Cheeks, Polaroid, Diddy, Animal, Good Lookin’, Joe Buck, Gunner, Frosty, No Cry, Rancid, Sputnik
QIC: Rancid (Former Site Q)
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 west uphill to circle drive at Center St
WARM-A-RAMA
20 IC – Sun Gods
15 IC – Mountain Climbers
10 IC – Don Quixote
15 IC – Copper Head Squats
15 IC – High Knees
15 IC – Monkey Humpers
15 IC – Pickle Pushers
20 IC – Oh, Yeah!
Mosey to Our Lady of Lourdes Catholic Schoolyard
THE THANG
THE MILLENNIAL
- Smurph Jacks
- Lunges
- Merkins
- LBCs
- Mtn Climbers
- Freddie Mercury
- Arm Raises
- Squats
- Monkey Humpers
- Imperial Walkers
PAX line up at one end
100 reps of each exercise (1=1, no cadence)
Person who finishes first hollers “100!”
No repeats, Honor’s system
Rinse & Repeat thru all 10 exercises
Mosey to the amphitheater
POST-THANG
WHERE I WANT TO BE
“Beverly Hills” by Weezer
AMRAP per Q called each ½ minute change
Step Ups
Imperial Walkers
Dips
Bonnie Blairs
Bobby Hurleys
Side Straddle Hops
High Knees
on “BEVERLY HILLS” drop for one Burpee
then return to AMRAP per Q
(~17x Burpees total)
Mosey to the Shovel Flags
MARY
23 PAX IC – American Hammers (Rancid-Style)
COT (RANCID)
Name-O-Rama. Announcements. Prayers.
MOLESKINE
This past year has been filled with change. Maybe you’ll have felt it, maybe you haven’t, but I can tell you that my life as it stands now is so different than one year ago today.
The love that you all have shown to this site, Beverly Hills, cannot be overstated. I was just the messenger. You took the message and spread it like wildfire.
East Side Pride goes deep, and any man who has ever posted to Beverly Hills is an honorary member. F3 Omaha is bigger than just one man, one site. As our friend Patton reminded us earlier this month, F3 Omaha is ONE.
A Site is not a Site without the men who attend. So keep showing up. And remember, because you showed up, Beverly Hills is YOUR AO!!!
And perhaps no other man showed up harder, faster, and with more love than the man who will receive the flag today. He saved my butt more than once, and he is a person I genuinely love and look forward to seeing every time I work out. With that, I leave Beverly Hills in the capable and motivating hands of our newest Site Q, Sputnik.
Congratulations to this High Impact Man and friend!
Until then….
SYITG!
Aye,
Rancid
