F3 Beatdown – Challenge Yourself Laser Jet – Jan 7, 2023 7am Oracle

In Attendance: Khaki’s, Greenhouse, Jei Jei, Rollbar, Tater Tot, Wentworth, Kryptonite, Steeple, Home Alone, Zebra Cakes, Cutting Edge, Spacebar, T Swift, Canadian Bacon, Cheap Seats, FNG – Spring Break
F3 – Fitness, Fellowship, and Faith Welcome!

5 Core Principles

  1. Open to All Men
  2. Free of Charge
  3. Always Outside
  4. Led by Peers in Rotating Fashion
  5. Always End in Circle of Trust
    Mission: The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
    Credo: Leave no man behind, but leave no man where you found him.
    Any FNG’s? First time Oraclers?
    I am not a professional, please modify any exercise or movement as necessary.
    Warm-A-Rama (Circle Statue)
    ● 25 side straddle hops – IC
    ● 5 big ones each side
    ● 10 Tappy Taps – IC
    ● Foot to hand plank stretches
    Mosey to Small Football Field
    Pre Thang – Circle Up
    ● Lunge Sequence – 5 each side
    ● 25 Freddy Mercurys – IC
    ● 25 Shoulder Taps – IC
    ● 25 Heels to Heaven – IC
    ● 25 Rocketts – IC
    The Thang
    Partner Up
    ● Partner Plank Over/Under Drill – 20 reps total (10 each)
    ○ one person planks, the other burpees, then jumps over the person planking, then crawls
    under the person planking and switch
    ● Piggy Backs to the far cone and switch and then back to start – WALKING!!
    ● Piggy back to the far cone and back then switch – WALKING!!
    Individual Cone Drills
    ● Reps 5,10, 15, 20, 25 – Go to each cone, run back to the start, and go to the next cone, etc… ○ Merkins ○ Squats – IC
    ○ Monkey Humpers – IC
    End with a MARY (rancid style) and count off
    ● Announcements: CSAUP – Jan 28th
    ● Prayer Requests – for guys coming back from the retreat
    ● COT – I shared Motivational Quotes about challenging yourself to be better and my own
    experiences related to F3
    ● Closing Prayer from Jei Jei
F3Omaha - 4190 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Oracle

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