FOMAHA JULY 23, 2022
ORACLE 7AM — 7/23/22 — Goodlife
Oracle July 23, Back-blast
F3 – Fitness Fellowship and Faith
Mission Statement
“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”
Disclaimer
“I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe”
5 Core Principles
Free
Open to all men
Peer led
Always outside
End with COT (Circle of Trust)
PAX: (6 HIM) Cheapseats, Room Service, Shank, Tincup, Rollbar, and YHC Goodlife.
Warm-a-rama:
5 sets of stretches (choice of the PAX)
Mosey: to Heartbreak Hill
Thang Explained:
5 sets as a group at the top of Heartbreak. 1 set then a runner descends to the bottom for a solo exercise and an instruction on what meathod to use to assend the hill. While the runner was completing the task the HIM at the top of the hill hold a plank or hold a coupon above their head. These isometrics were maintained until the runner returns to the top at which point the next group exercise was started. Rinse and repeat with a new runner untill all HIM are suficiently beat-down
The Thang: Protect, Provide, Prepare.
Set 1: (Ranger Merkins 25, lBC 25, Carolina Dry Docks 25.)
Set2: (Diamond merkins 25, flutter kicks 25, Carolina Dry Docks 25)
Set 3: (Spider-Man Merkins 10 right and 10 left, Carolina Dry Docks 25)
Set 4: ( Topgun Merkins 25, Freddy Mercury 25, Carolina Dry Docks 25)
Set 5: (Merkins 25, Mountain Climbers 25, Carolina Dry Docks 25)
Between sets the Hill top crew either plank or overhead hold a coupon. One HIM descends the hill for one of the solo exercises.
Solo exercise: (monkey humpers 25 Copperhead squats 25, Sumo Squats 25, Air Squats 25, lounges 10×10)
Ascending Hill Exercise: (Frog jump, Apolo Ohno, backwards, bearcrawl, sprint)
Omaha called at 07:45.
Mosey back to shovel flags with Q (YHC) as the 6… thanks for picking me up.
About 2 miles of movement.
Mary
6 American Hammers IC
COT
Be a man. Be a good man. Be a strong man. Strong good men build and support healthy societies. What dose it mean to be a man? It is a simple concept but paradoxically a very difficult to execute. Simply stated good strong men protect, provide, and prepare. I believe that the highest expression of masculinity is found in fatherhood. It is in the home not on world stage, nor at work, in a career, nor in sport and competition that we as men find our greatest challenge and with the challenge the potential for our greatest glory. Build a great society by being a good strong man… a father… who protects, provides, and prepares.