RANCID’S 3 YEAR ANNIVERSARY
Thursday, October 6, 2022
F3 Omaha, Futurama AO
Memorial Park
53 °, 3mph wind
24 PAX: Demogorgon, Rice-A-Roni, Cyclone, Patton, Othello, Spreadsheet, Wylie, Frosty, Rail Runner, Sputnik, Kuruso, Sandy Cheeks, Dollface, Snowman, Bovine, Hoo-ha, Flying V, Polaroid, Redacted, E-85, Slow Pitch, Chiclets, Rocket, Rancid
QIC: Rancid
530 – 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 to western open field
WARM-A-RAMA
20 IC – SSH
10 IC – Windmills
10 IC – Tappy Taps
10 IC – Big Ones
15 IC – Imperial Walkers
15 IC – High Knees
15 IC – Cherry Raisers
20 IC – Mtn. Climbers
Mosey long route to flag pole
PRE-THANG
B.O.M.B.S. AWAY
BOMBS starting from 5 reps each
Burpee, Overhead Clap, Merkin, Big Boy, Squat
Complete Round 1, run to the south war memorial
Complete Round 2 (from 4, decrease all reps by 1)
Run back to the starting position up near the wall
First PAX to finish yells ‘OMAHA’
Mosey to the rose garden
THE THANG
GARDEN GAINS
PAX count-off by 4’s
Perform all exercises at each station until Push
Rinse & Repeat until ‘OMAHA’
ONE (South)
05 – Heels to Heaven
10 – Big Boys
15 – Freddie Mercuries
20 – LBC’s
25 – American Hammers (Rancid-Style)
TWO (Middle)
05 – Box Jumps
10 – Copperhead Squats
15 – Crab Cakes
20 – Derkins
25 – Monkey Humpers
THREE (North)
05 – SSH
10 – Jump Rope
15 – Imperial Walker
20 – Butt Kicker
25 – High Knees
FOUR (Push Group)
Mosey to the settler’s memorial
POST THANG
EVERY LITTLE THING
“Three Little Birds” by Bob Marley & The Wailers
PAX hold plank position for whole song
When you hear the phrase “every little thing”
Perform one Merkin/Groiner/Squat Jump
Return to Plank
Rinse & Repeat until end of song
NO MARY AT FUTURAMA AO
COT
Count-off. Video Name-O-Rama. Announcements. Prayers.
“Take a first step and see where it leads.
The direction isn’t important yet.”
– Rick Rubin, Music Producer/Guru
SYITG!
Aye,
Rancid