March 17, 2022, St. Patrick’s Day//Stinson Park//AO-Brickyard//20 degrees//

13 Pax: Amadeus, T.C. (Respect), Bobsled, Edison, Stella, Bloodshot, Swinger, Canadian Bacon  (Respect, Respect), Cosmo, Double Dip, Tin Cup (Respect), Vanilla Ice, and Folsom. 

Q: Folsom

The PAX gathered at the Shovelflags, while Folsom welcomed the PAX with the mission statement, the 5 core principles, the F3 Moto, and a disclaimer that he was not a professional atcinderblock based exercises, even though in his mind he is, and an admonishment to modify as necessary so that no one gets hurt by their coupon. Then he began the beatdown thusly:

Warm> O’ Rama (10 minutes)

• Mosey around the “track”

• Copperhead Squats ICx15

• Sobriety Style Sun Gods, forward and backwards, ICx10

• Tappy Taps, ICx10

• Cherry Pickers ICx20

• LL Cool J’s ICx5

The Thang: March Madness (30 minutes) Folsom set up 5stations to work the muscles of the PAX so savagely they could eat corned beef and cabbage and drink Guinness without concern of the calories involved. (We got through the stationsabout 2 times before Folsom showed mercy and called Omaha.)

Station 1: Abyss Derkins AMRAP.

Station 2: .Murder Bunnies across the infield, this is the push.

Station 3: Step Ups AMRAP.

Station 4: Wall Sits and Hand Stands AMRAP (do one until exhausted, switch, repeat)

Station 5: Burpee Ups AMRAP.

6 MoM: Done with our coupons, of course. 

• Big Boys x20

• Flutter Kicks x15IC

• Dying Clycones x10IC

• LBC’s x20

COT: May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face; the rains fall soft upon your fields and until we meet again, may God hold you in the palm of his hand.—an old Irish Blessing. 

Aye- Folsom

F3Omaha - 4190 posts

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


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