Thursday, April 7, 2022
F3 Omaha, The Coop AO
Swanson Elementary
Feels like 30°, 25mph wind
11 PAX: Popcorn (DR F3 Lake Norman), Folsom, Sparty, Stella, Pig Pen, Streaker, Toadstool, Smash Mouth, Hot Dog, Lansbury, 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 the entrance of the parking lot
WARM-A-RAMA
20 IC – SSH
10 IC – Tappy Taps
10 IC – Don Quixote
20 IC – Sun Gods
10 IC – Star Catchers
10 IC – Dive Bombers
20 IC – Imperial Walkers
Mosey to the tennis courts
PRE-THANG
LINE DRILLS
Partner up
(A)
1 PAX Burpees AMRAP
1 PAX running lines
Sprint ¼ – Bernie Sanders
Sprint ½ – Bernie Sanders
Sprint ¾ – Bernie Sanders
Sprint Full – Bernie Sanders
(B)
1 PAX Turkish Getups AMRAP
1 PAX running lines
(C)
1 PAX Bobby Hurleys AMRAP
1 PAX running lines
Mosey to the soccer field
THE THANG
KICKBALL
Count-off into 1’s & 2’s
Team 1 starts at bat
Team 2 starts in field
OUTS:
– one (1) strike
– one (1) foul ball
– any fair catch in air
– any tag/hit with ball
MOVE:
– PAX on-deck to bat rolls F3 D12
for next exercise (OYO AMRAP)
– if you are not pitching/batting,
you must be moving at all times
QIC calls OMAHA by 0602
Mosey to the basketball court
POST THANG
GIVE LOVE
“You Give Love A Bad Name” by Bon Jovi (3:42)
‘Give Love’ = one (1) Pickle Pusher
High Knees (pre-verse)
Bonnie Blairs (verse)
Butt Kickers (pre-chorus 1/2)
Apollo Onos (pre-chorus 1/2)
Monkey Humpers (chorus)
Oh Yeahs! (breakdown)
Plank (final chorus)
Mtn Climbers / Merkins (outro)
Mosey to the Shovel Flags
MARY
45s AMRAP IC – Flutter Kicks
45s AMRAP IC – LBCs
45s AMRAP IC – Scissor Kicks
45s AMRAP U – Big Boys
45s AMRAP IC – American Hammers
COT
Name-O-Rama. Announcements. Prayers/Praises.
“Your life is not a thing, it’s an experience; the fun comes from designing and enjoying the experience.“
– Designing Your Life by
Bill Burnett & Dave Evans
SYITG!
Aye,
Rancid