F3 Omaha – Mission Forge – What are you going through today, that is preparing you for tomorrow? 2/20 Escobar BDAY Q

 

Date: 02/20/2023

 

AO: Mission Forge

 

Pax: #13 Escobar, Kickstand, Bayside, Chippendale, Griswald, Yogi, Stripes, Tight Lip, High Hat, Little House, Golden Pond, Canteen Boy, Urkle

 

Smurph/PreRun: #5 Escobar, Kickstand, Bayside, Chippendale, Griswald

 

QIC: Escobar

 

Conditions: Clear, 27°F. Humidity 100%. Wind 5.3 mi/h from S.

 

Workout Outline:

 

Introduction:

 

Welcome to Mission Forge

 

F3 stands for Fitness, Fellowship and Faith. Our focus will be the 1^st and 2^nd F.

 

Our Mission: Is to plant, grow and serve, small workout groups for the reinvigoration of male community leadership.

 

Our Core Principals are Free of charge, open to all men, always outside, peer led and ends with a “Circle of Trust”.

 

DISCLAIMER: I am not a professional, All exercises are a suggestion, modify as needed. Any FNGs?

 

Warmorama:

 

Circle Up

• Side Straddle Hop IC (20 reps)
• Tappy Taps IC (10 reps)
• Big Ones IC (10 reps)

Pre Thang:  

 

Mission Forging Burpkins

• Start at the North Side and sprint to Washington Street Exit Area
• At Washington Street Exit Area Complete 10 Merkins & 1 Burpee
• Sprint back to Northside Complete 10 Merkins & 2 Burpees
• Spring back to Washington Street Exit Area Complete 10 Merkins & 3 Burpees R&R
• Complete 10 Sets or Until Recover

Thang:

 

Groups of 3-4 #HIM – Mix Guys up at each station 2 Stations – Parking Lot Run (0.3 Miles Per Lap)

• Run Mission Forge Circle Parking Lot End to End Stopping at 2 Recovery Grinder Stations Placed at Washington Street Exit (East and West End)
• Station 1: #30 DC Air Squats, #20 Lunges, #10 Bobby Hurleys in Cadence – Run to Station 2
• Station 2: #30 LBCs, #20 Merkins, #10 Alternating Shoulder Taps – Run to Station 1
• Rinse and Repeat Until Omaha

 

Mary & CoT:

 

• 13 Big Boys, 13 Heels to Heaven(IC), 13 Gas Pumpers (IC)
• American Hammers Rancid Style

YHC shared some personal details about dealing with anxiety and how it has shaped my life…

 

A few days ago, I came across a quote on my phone that read… Sometimes you have to go THROUGH something to GET TO Something. What are you going through today, that is preparing you for tomorrow?

 

You see, When you change the way you look at things, the things you look at change. So with that remember when things get hard, GRIT up, and NEVER GIVE UP.

 

FNG Naming: N/A

 

Announcements / Taps:

• Prayers:
  • Praise: N/A
  • Prayers: Lindsay, Ellenberger Family
• Announcements:
  • Pre Run Challenge 2023! Sign Up!

Prayer via Ball-o-Man: Yogi

 

SYITG Aye!

 

Escobar