F3Omaha–Ironwood AO – Monday,September 18, 2023 – Memorial Park Playground
55 Degrees – 7mph winds – 15PAX:Joe Buck, U-Haul, Da Vinci, Rocket, Short Circuit, Gunner, Redacted, Julep, Doll Face, Break Room, Polaroid, Hindsight, Othello, Sputnik,RancidQIC:Rancid
0530-WELCOME, BROTHERS!F3–Fitness, Fellowship and Fait hIt is themission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust. Introduction and disclaimer/ #FNG’s. Mosey to the Rose Garden
WARM-A-RAMA6 IC–Motivators10 IC–Big Ones20 IC–Imperial Walker10 IC–Mtn. Man Pooper20 IC–Leprechaun Lungeto the middle area Bear Crawl to the last area Mosey to the main memorial area
PRE-THANG* * *RANCID SPECIALTY * * *BANGERS–10 IC/each Bonnie Blairs Alternating Shoulder Taps Noodling for Fish Gas Pumpers Elbows to Knees Rockette Dips Step-ups Mosey to the bottom of the south steps
THE THANG – B.O.M.B.S.SQUAD Break into groups of 21. PAX on bottom (doing exercises) 2ndruns up/down stairs to push Exercises: 25 Burpees, 50 Overhead Clap Jumps, 75 Merkins, 50 Big Boys, 25 Squats Rinse & Repeat until OMAHA
POST THANG – THE RUN OF PAIN – Mosey to the Shovel Flag with Three Pain Stations on the way back. 5 exercises,10 reps/each. Station 1(West Stairs)10 IC-Copperhead Squats 10 IC-Tempo Merkins 10 IC-Monkey Humpers 10 IC-Sun Gods 10 IC-Bobby Hurley’s Station 2(Sidewalk’s End)10 IC-Plank Jacks 10 IC-Flutter Kicks 10 U-Jump Tucks 10 D-Carolina Dry Docks 10 IC-High Knees
MARY – 15PAX IC–American Hammers (Rancid-Style)
COT Count-off. Video Name-O-Rama. Announcements. “Do the things that interest you and do them with all your heart. If you fail the first time then you’ll just have to try harder the second time.”- Eleanor Roosevelt
MOLESKIN Don’t lose interest in the things that interest you. This is a hard lesson for me this year as I’ve been battling mental health since February. I’ve lost interest in so many things, but I am trying hard to find my way back. There is always a way back. SYITG Aye, Rancid