F3Omaha The Sanitarium – BOMBS and DODGE BALL – Escobar

Date: 10/18/2022

AO: The Sanitarium

Pax: #25 Supe, Razzle Dazzle, Simmons, Amadeus, Milo, G String, Dozer, Mulch, JC, Skidz, Irish Car Bomb, Crank Bait, IMAC, Knobs, Low flow, Sweet Roll, Bayside, Mr Hanky, Double Dip, Swiper, Rooney, Baby Shark, Buser, Squeeky Clean, Escobar

PreRun: #10

QIC: Escobar

Conditions: Clear,  24F, Feels like 16F. Humidity 51%. Wind 6.8 mi/h from NNW

Workout Outline:

Introduction: YHC arrived post Pre-run to an energized circle of HIM excited post pre blast for 2^nd F Dodgeball. YHC shared the following opening ritual…

Welcome to The Sanitarium. My name is Escobar.

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:

• Side Straddle Hop x 25 IC
• DC Propers x 25 IC
• Standing Deep Lunges x 20 IC

Pre Thang:

Shoulder Burners

• 20 Merkins; 20 Count Plank
• 20 Alternating Shoulder Taps; 20 Count Plank
• 20 Carolina Dry Docks; 20 Count Plank
• 20 Werkins; 20 Count Plank

Stand and Recover: 10 Count x 2 or 3

• Sun Gods – 10 IC and Reverse
• Cherry Pickers – 20 IC
• Chinooks – 20 IC
• Seal Claps – 20 IC
• Overhead Claps – 20 IC
• Shoulder Press – 20 IC

Thang: “BOMBS and Dodge Ball” – Split Pax Into Four Teams

Dodge Ball Rules

1. Strap on Weighted Vest, Ruck Sack or Backpack (10 lbs minimum)
2. If Pax doesn’t have weights then Pax must complete 1 burpee prior to throwing ball
3. No Headshots: All Headshots result in throwing Pax completing 10 Merkins
4. If Pax is hit with ball, immediately move to sidelines and complete BOMBS
5. If Pax throws a ball and it is caught,
   1. Immediately move to sidelines and complete 10 burpees
   1. Team that caught the ball can pull in a sidelined Pax
6. Winning Team Completes 10 DC Propers; Losing Team Completes 10 Burpees
7. Play til OMAHA

BOMBS: 10 Burpees, 20 Overhead Claps, 30 Merkins, 40 Big Boy, 50 Air

Mary:

25 Sarpy Slammers

CoT:

Today I shared a message on the weight we carry when we don’t forgive. I shared the animosity and anger that stacks up overtime with my M and the opportunity I have to forgive. I ended my message from a quote shared at church…

To forgive is to set a prisoner free and to discover that the prisoner was YOU!

FNG Naming: N/A

Announcements / Taps:

• Prayers:
  • Praise: N/A
  • Prayers: Pitstop M, La Vista Family (12 year old boy), Weaver Family and Accient
• Announcements:
  • Breast Cancer Awareness T-shirts on sales for F3 Pax – Contact Hei Hei
  • 2^nd F and 3^rd F fundraiser for Project Pink’d During Breast Cancer Awareness Month – Poker Tournament 10/22 at JEDUNN – See Slack and Twitter for Details
  • Free to Bleed this FRIDAY check Slack
  • G String is collecting winter gear for open mission

Prayer via Ball-o-Man: Swiper

SYITG Aye!

Escobar