Workout F3

December 13, 2022| Sanitarium  |PLHS| 36 degrees

#’s Pax: 13

QIC:          Fun Dip / Double Dip 

5:00am          Pre-Run: Swiper, KOA, kick stand Double Dip

5:30am Welcome –See how hard you are willing to work because everything is training for something! Also, reminding the HIM’s of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

FNGs today – no

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:33am Warm-a-rama:

  • Static stretches
    • Hang for a 10 count
    • Spread legs down the right for a 10 count
    • Down to the left for a 10 count
    • Down the middle for a 10 count
    • Quad stretch with right leg for a 10 count
    • Quad stretch with left leg for a 10 count

5:40am    Pre Thang- On the football practice field

HIMS start on the goal line and buddy carry to the 25.  There they will do 50  buddy merkens. Buddy carry to next 25 (to the 50 yard line) and 50 buddy jump squats.  Wheel barrel the next 25 yards and complete 50 pickle pushers. Then Wheel barrel the last 25 yards to the opposite goal line and complete 50 maverick buddy merkens.

5:50am.    The Thing: Papio Star Burst

Each corner of the football field is a point.  The center is where the “PL” is.  ALL exercises will be done with your partner.  You will be running from point to Center and back out to the next point in a clockwise fashion.

-Buddy carry to the center each time – Jog out to the point together

Exercises                                 CENTER “PL”

POINT 1  100 Squat Jumps                    100 Big Boys

POINT 2  100 Carolina Dry Docks                100 Heel Touches/Penguins

POINT 3  100 Monkey Humpers                    100 Heels to heaven

POINT 4  100 T- Merkins                        100 Gas Pumpers

Goals is to complete 2 rounds before “OMAHA”

6:07                 MOM

–         There was no time for Mary.

At 6:08 am                  NOR

  • The Name-a-rama: G-String, schurt, Rooney, Mr. Hanky, Chernobyl,  black Tuesday, Baby Shark, swiper, Busser, duracel, Fun Dip, kick stand, Double Dip
  • Announcements:  
  • Blood drive
  • Swiper beatdown full Murphy sat
  • Chernobyl and Amadeus rack beatdown 
  • Prayer Requests:  
  • Duracel friend tibidos little girl
  • Kickstands M and mother in law
  • Cancer sucks
  • New jobs

COT: You have a choice between Pain of Discipline or Pain of Regret.  The choice is yours.

Aye! Fun Dip & Double Dip

F3Omaha - 4192 posts

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

The Sanitarium

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