Tuesday, May 10, 2022
F3 Omaha, The Trident AO
Sterling Ridge
70°F, 49% humidity, 3mph wind
10 PAX: Slick, Skipper, Paddles, FDIC, Roadhouse, Saul, Room Service, Almost Famous, Pit Stop, 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 Renaissance parking lot
WARM-A-RAMA
20 IC – SSH
OYO 30 sec – High Knees
10 IC – Don Quixote
10 IC – Dive Bombers
10 IC – Star Catchers
OYO 30 sec – Lunge Walk
20 IC – Imperial Walkers
15 IC – Bobby Hurley
10 IC – Tappy Taps
5 IC – Mtn Man Poopers
Mosey to Temple Israel stairs
PRE-THANG
TRIPLE STURPEES
8-levels of stairs
PAX line up 1 per side on each stair
3 Burpees OYO
Sprint to the other side
Climb/Descend 1 level
Rinse & Repeat until first to finish 8 rounds
Mosey to Tri-Faith Commons boardwalk
THE THANG
POOL OR POND
Shoutout to Homer, Nantan of F3 Chicago
This is one of his classic Zoo Crew specialties!
Split into two groups running opposite ways
PAX run one (1) full lap around boardwalk together
Before you finish your full lap, you must complete
30 Reps EACH of B.O.M.B.S.
Burpees
Overhead Claps
Merkins
Big Boy Sit-ups
Squats
Reps can be performed at any point, split up any way you choose, but your team must stop and do the exercises together / Mosey the lap together
Whichever team finishes last,
“The pond would be good for you!” – Caddyshack Winners Plank for the Six
POST-THANG
(CH)PAIN RUN
Chain Run towards Pacific Street
5 Pain Stations along the way
20 IC (one per stop):
Oh Yeahs!
Pickle Pushers
Monkey Humpers
Pickle Pointers
Groiners
Mosey to Shovel Flags
6MOM
All PAX – American Hammers (Rancid-Style)
COT
Name-O-Rama. Announcements. Prayers/Praises.
“”Getting an audience is hard. Sustaining an audience is hard. It demands a consistency of thought, of purpose, and of action over a long period of time.”
– Bruce Springsteen aka ‘The Boss’
MOLESKINE
In my eyes, the success of F3 Omaha is all due to consistency of our members. If our mission is to re-invigorate male community leadership, then we need to constantly be bringing new men into the fold. When new guys come to join F3 Omaha, they stay. Why? Because when they work out next to our PAX, they truly feel the genuine connection and they see first-hand execution of our message. Our core values are in-action, and we sustain this energy every single morning. It’s all up to you. If F3 Omaha is our band, then we need every member to show up and to play their hearts out. Our audience awaits!
SYITG!
Aye,
Rancid