BackBlast

Coronado|April 10, 2023|Mission Park|AO –  |52° and cloudy

PAX: Obi-Wan, Paramount, Brad Pitt, Lincoln Log, Erkle, Griswold, Chippendale, Picasso, Golden Pond, Fine Print, High Hat, Muffs, Escobar, Taxman, Pit Stop, Longneck, Kickstand, 

Q: Mulligan

Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core principles:

Free of charge

Open to all men

Always held outside

Led in a rotating fashion

End with a Circle of Trust

Credo – Leave no man behind, but leave no man where you found them. 

Disclaimer: I am not a professional – modify as necessary. (I actually think I forgot that this morning)

Warm-A-Rama

  • Big ones
  • Runner’s stretch
  • Michael Phelps
  • Tappy Taps

Pre-Thang – Each about 20 yards

  • Lunge walk
  • High knees
  • Open and close the gate walk – alternating legs
  • Butt kickers
  • Small bunny hops 

The Thang – 3 person team “relay”

Station 1: To start, teammates do 20 merkins together.  2 teammates run to next station and 1 stays and AMRAPs the following:

  • Air squats
  • LBC
  • Cherry Pickers
  • Chuck Norris merkins

Last round, 2 teammates do 20 merkins and both run to next station and pick up 3rd teammate at station 2.

Station 2: The 2 teammates do 20 mountain climbers IC.  1 member runs to next station and 1 stays and AMRAPs the following

  • Apolo Ohnos
  • Low dollies
  • Side saddle hops
  • Werkins

Last round: The 3 teammates do 20 mountain climbers IC.  All teammates run to station 3.

Station 3: The 1 teammate does 15 pull ups and goes back to station 1

Last round.  All teammates do 15 pull ups together and head back to station 1.

OMAHA

Mary 

  • No Mary

Announcements:

  • 4/22/23 – 5  Year convergence.  All week there will be lunches and happy hour opportunities to meet up.  For SW Omaha, it’ll be at Oscars
  • New AO launch at Russell Middle School at 172nd and Q in May on Thursdays.  There will be pop ups leading up to the official start date. 

Prayers:

  • For Swiper’s family for Delilah.
  • Picasso’s neighbor is having back surgery
  • For Mulligan’s son Xavier for depression, anxiety, and addiction

Circle of Trust: The importance of positive self talk

F3Omaha - 4192 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Mission Forge

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