Tuesday, April 19, 2022
F3 Omaha: The Colosseum AO
Westside High School
30°F, 2mph wind – exceptional conditions
15 PAX: Bloodshot, Flowers, Beaker, Sprinter, Paramount, Q-Tip, Lansbury, Hot Dog, Vanilla Ice, Tenderfoot, Super Tasty, Ice T, Jack Rabbit, Tin Cup, 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 re-invigoration of male community leadership.
5 Core Principles. Introduction and disclaimer.
No FNGs.
Mosey to the south end zone
WARM-A-RAMA
20 IC – Side Straddle Hops
10 IC – Mtn Man Poopers
10 IC – Don Quixote’s
15 IC – Copper Head Squats
20 IC – High Knees
15 IC – Imperial Walkers
20 IC – Monkey Humpers
Mosey to concrete bleachers
PRE-THANG
11’s
Shout-out to Chicago Nant’an Homer
Jump Tucks (JT) at Bottom of Stairs
Bobby Hurley’s (BH) at Top of Stairs
10 JT…run up…1 BH…run down…
9 JT…run up…2 BH…run down…
8 JT…run up…3 BH…run down…
7 JT…run up…4 BH…run down…
6 JT…run up…5 BH…run down…
5 JT…run up…6 BH…run down…
4 JT…run up…7 BH…run down…
3 JT…run up…8 BH…run down…
2 JT…run up…9 BH…run down…
1 JT…run up…10 BH…run down…
Plank or Al Gore for the Six
Mosey to center field
THE THANG
5-55’s
Shout-out to Chicago Weasel Shaker chick
Sprint 55 yards
5 IC – Burpees
Sprint 55 yards
10 IC – Makhtar N’Diayes
Sprint 55 yards
15 IC – Bonnie Blairs
Sprint 55 yards
20 U – Big Boys
Sprint 55 yards
25 D – Merkins
Sprint 55 yards
30 IC – Alt Should Taps
Sprint 55 yards
35 IC – Mtn Climbers
Sprint 55 yards
40 IC – OH Seal Claps
Sprint 55 yards
45 D – Air Squats
Sprint 55 yards
50 U – Raise The Roof
Sprint 55 yards
55 IC – Goof Balls
Circle-up at center field
POST-THANG
MAMBO #5
5 IC – Mountain Man Poopers
5 IC – Alternating Shoulder Taps
5 IC – Makhtar N’Diayes
5 IC – Burpees
5 IC – Outlaws
Perform all in one round
Rinse & Repeat until end of song
“Mambo No. 5 (a Little Bit of…)” by Lou Bega
COT
Name-O-Rama. Announcements. Prayers/Praises.
“Examine the first hundred people you meet, ask them what they want most in life, and ninety-eight of them will not be able to tell you…
The world has the habit of making room for the man whose words and actions show that he knows where he is going.”
– Think & Grow Rich by Napoleon Hill
MOLESKINE
Life is a numbers game . . . be the 2%.
Identify your desires.
State your intentions.
Create your plan.
Don’t give up.
SYITG!
Aye,
Rancid