DATE: 2022-05-11
AO: Heavy-Metal
Q: Waffle House
PAX: Spacebar, bloodshot, Folsom, Doll Face, Ice T, Tenderfoot (Brian Johnson), Vandelay FNGs: Corndawg
COUNT: 9
Date: 5/11/21 // AO: Heavy Metal // Stinson Park, Omaha, NE // Weather: 74 degrees w/ 6 mph winds
Free /Open to all men/Outdoors/Led in a rotating fashion/Ends in a COT
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
WARMUP:
Quick mosey to the obelisk Sun Gods, Tappy Taps, Plank Jacks, Single Ladies Rancid Style. Mumble chatter “it wasn’t me!” Said Folsom “it was the moments between the alarms that got me to where am at today “ Thanks brothers, AYE!
PRE-THANG:
Black/White or Shades of Grey? & The people push& pull
Blaack/White- pair up take turns 10 high knees IC to 100
Shades of Grey- line up in Plank along the sidewalk
5 merkins on my down-Roll to the right, 4 merkins on my down-Roll to the left,3 merkins on my down-Roll to the right, 2merkins on my down- Roll to the left, 1 Merkin on my down People push & pull- Bear crawl Merkin x 10-15
Mosey to the weights,
THE THANG:
PAX choose the Person-Place-Thing- shout out to Spacebar, C-dawg, Blood Shot (AKA Fire Walker), Baby Face & others who voiced there opinion. Person- Sum OAP- Sum off all parts- x 2 rounds
Curls for the Girls x10 on the up
Merkins x10 on the up
Weighted Lunges x10 IC
Kettleball Swings x10 IC
Deadlifts x10 on the up
Burpees x5 IC
Place- Sum where in the middle- x2 rounds
Half bicep curls s x10 on the up
Step up w/left leg & right arm overhead shoulder press x5 IC LBC’s x15 IC Step up w/right leg & left arm overhead shoulder press x5 IC Shoulder Side Raise x10 on the up
Tricep extension x10 on the up
Thing- Sum Zero- x 2 rounds
Goblet Squats x15 IC
Overhead Tricep Extensions x15 IC
Arnold Press x15 IC
Bent Over Rows x15 IC
Squat Thrusts x15 IC
Skull Crushers x15 IC
Mumble chatter “ewe!” Said Space bar & Vandelay, “is my swag clinging to me sweating shape?”
MARY:
2 rounds of american hammers
ANNOUNCEMENTS:
NameOrama, Count, TAP (I need patience & My M needs prayers).
COT:
People- Engage-Place-Love them all-Thing-Finish
YHC didn’t even lift the dumbell during the beat down, redefining the phase, “I you can’t do it, don’t Q it.” Waffle House