Saturday, October 29, 2022
F3 Omaha, The Canyon AO
Gene Leahy Mall
39°F, 5 mph wind
8 PAX: Cyclone, Frosty, Capone, Wentworth, Folsom, Sunshine, Touché, Rancid
QIC: Rancid
0700 – 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 one lap clockwise to the stage
WARM-A-RAMA
20 IC – SSH
15 IC – Mtn. Climber
10 IC – Don Quixote
15 IC – Copper Head Squat
20 IC – Lunge
15 IC – Plank Jack
10 IC – Star Catcher
5 IC – Dive Bomber
Stay at the stage
FIRST THANG
FIELD OF SCREAMS
PAX must travel west to 13th street any way
EXCEPT for standard Mosey / forward sprint
(i.e. Bernie, Bear Crawl, Hop, Lunge, Karaoke, etc. are OK)
Stay near the orange/blue fountain on 13th
PRE-THANG
TRICK OR TABATA
“Spooky” – Atlanta Rhythm Section
Set a timer – 45sec exercise, 15sec rest
Dips
Squat Jumps
Step-Ups
Monkey Humpers
Derkins
Mosey thru sculpture garden to grassy hill
MINI-THANG
WHO YOU GONNA CALL?!
“Ghostbusters” – Ray Parker Jr.
AMRAP per Q called each minute change
- – High Knees
1-2 – Imperial Walkers
2-3 – Butt Kickers
3-4 – Bobby Hurleys
on “GHOST” drop for one Burpee
then return to AMRAP per Q
(~28 Burpees Total)
Mosey to bottom of the stairs
THE THANG
THE FRIGHT FLIGHT
“Heads Will Roll” – Yeah Yeah Yeahs, A-Trak
Suicides using the Stairs
PAX line up at the bottom
Run to the top most stair
Jog back down…
Run to the 2nd top most stair
Jog back down…(keep this minus-1 cycle going)
Rinse & Repeat Until Staircase Completed
Mosey to boat cove benches
POST THANG
SUPERSTICIOUS
“Supersticious” – Stevie Wonder
Set a timer – 45sec exercise, 15sec rest
Mtn. Movers
Chilly Kicks
Rockette Dips
Decline Shoulder Taps
Mosey to the stage
BONUS THANG
CAULDRON OF DESTINY
F3 Deck of Cards pulled at random until QIC calls OMAHA
6MOM
“Monster Mash” – Bobby “Boris” Pickett, TCK
15 IC – Freddie Mercury
15 IC – Box Cutter
15 IC – Penguin
15 IC – Big Boy Sit-up
25 IC – American Hammer
COT
Name-O-Rama. Announcements. Prayers/Praises.
“What would it be like if I could accept life–accept this moment–exactly as it is?”
“We spend our time and energy defending our life rather than living it fully.”
“We move through the world with a kind of tunnel vision that prevents us from enjoying what is in front of us.”
“Radical Acceptance is the willingness to experience ourselves and our lives as it is.”
“If we are holding back from any part of our experience, if our heart shuts out any part of who we are and what we feel, we are fueling the fears and feelings of separation that sustain the trance of unworthiness. Radical Acceptance directly dismantles the very foundations of this trance.”
“Clearly recognizing what is happening inside us, and regarding what we see with an open, kind and loving heart, is Radical Acceptance.”
“May I love and accept myself just as I am.”
– Tara Brach, phycologist & meditation teacher
The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps: Recognize what is happening; Allow the experience to be there, just as it is; Investigate with interest and care; Nurture with self-compassion.
SYITG!
Aye,
Rancid
