Workout F3
Tuesday May 16, 2023 | Sanitarium | Papillon-Lavista HS
#’s Pax: 42 Chernobyl, Simmons, Mortar, Korver, Fun Dip, G-String, Uncle Jesse, Baby Shark, Razzle Dazzle, Boss Hog, Arch, Rooney, Feeny, Girl Dad, Truck Stop, Squeaky Clean, Shocker, NaeNae, Nacho Libre, iMac, Double Dip, Amadeus, Gunner, Big Rig, KOA, Tenacious D, Dozer, Schrute, Animal House, Duracell, Styx, Levy, Swiper, Sweet Roll, Farva, Stranglehold, OG Kickstand, Black Tuesday
FNGs: Woodstock, LongBoard, Tourniquet
QIC: LadyBug
5:00am Pre-Run: Swiper, Fun Dip, Double Dip, Mortar, LadyBug, Schrute, Simmons, Baby Shark, Boss Hog, Sweet Roll, Razzle Dazzle
Ruck: G String, OG KickStand, and NaeNae
5:30 am Welcome –
You have found yourself at F3, Fitness, fellowship, and Faith
Our mission is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
We have 5 core principles of F3. 1) Open to ALL men. 2) Free. 3) Always held outside, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Our Credo: We leave no man behind but leave no men where we found them.
FNGs today – 3 of them! Woodstock, LongBoard, and Tourniquet
I am not a professional. Modify as necessary.
5:35 am Warm-a-rama:
Complete the following:
● 15 Moroccan night clubs (IC), 10 tappy taps (IC), 10 Big Ones (IC), 10 Oh’Yeahs (IC)
(Fun Dip)(Chernobyl) (Stranglehold)
5:40 am Pre Thang – Mosey to the track (2 groups chain run, 1 lap)
– hill – Trivia (4 questions, answer as a group)
– Right Answer: 10 merkins
– Wrong Answer: 5 burpees, hill
Mosy to the turf
5:50 am The Thang – Grab a partner and a soccer ball. 1 ball for each group of 2
The soccer ball is to remain with you at all times. Don’t use your hands when moving from corner to corner. Workouts are posted at all four corners of the turf. You will dribble the soccer ball (with feet) with your partner to the corner and complete the workouts listed. Some will include the soccer ball. Once you finish the workouts at the corner, you must score a header on the goal. One partner will throw the ball from behind the goal, over top of the goal to their partner in front of the goal who heads it into the goal. (Feel free to express yourself with some celebrations). After the goal, dribble to the middle and pick two workouts listed in the center circle. After the exercises in the middle, visit a new corner. Complete as many sets, and score as many goals as possible. Your own pace.
6:08 am OMAHA, Slammers, The Name-a-rama,
Announcements:
– Amadeus Q at Mount Olympus tomorrow
– Brick Builder is coming up
Prayer Requests
– Korver’s uncle has stage 3 cancer. Prayers for him and his family as they go through that
– Prayers for all students graduating this past and upcoming weekends that they may stay on the right path
– Prayers for Swiper’s coworker Peggy and her dad Raymond who recently passed away that their family may find peace
COT
TRIVIA:
➔ What country has won the most men’s world cups?
➔ How many world cups have the USA men won?
➔ How many world cups have the USA women won?
➔ Who won the first-ever world cup?
Station 1:
● 10 Burpees
● 20 LBCs (IC)
● 12 soccer ball merkins
○ (L, Both, R -> Roll ball to partner)
● 15 Monkey Humpers (IC)
● HEADER GOAL
Station 2:
● Bear Crawl 25 yards
● Crawl Bear 25 yards back
● 10 Low dollies
● 20 Big Boys
● HEADER GOAL
Station 3:
● 15 Incline merkins (on retaining wall)
● 15 Tricep dips (on retaining wall)
● 10 Bonnie Blairs
● 20 Frozen Freddies
● HEADER GOAL
Station 4:
● 15 derkins on retaining wall
● 15 Bobby hurleys
● 25 Flutter Kicks (IC)
● 10 Oh’Yeahs
● HEADER GOAL
Center Station: (Pick 2)
● 20 Russian Twists – sit back to back and hand each other the ball
● Al Gore (squat hold) – pass ball back and forth 15x (hands allowed)
● 15 Big Boys – pass the ball with hands when both are at the top
● 10 low dollies, passing soccer ball from partner to partner between each rep
○ using feet to pass soccer ball
○ ball should not hit the ground
● 10 Modified Nolan Ryans
○ 5 passes then switch sides
○ Back to back
○ Rolling the ball back and forth
● 10 Shoulder taps with both partner’s feet on the soccer ball
Station 1:
● 10 Burpees
● 20 LBCs (IC)
● 12 soccer ball merkins
○ (L, Both, R -> Roll ball to partner)
● 15 Monkey Humpers (IC)
● HEADER GOAL
Station 2:
● Bear Crawl 25 yards
● Crawl Bear 25 yards back
● 10 Low dollies
● 20 Big Boys
● HEADER GOAL
Station 3:
● 15 Incline merkins (on retaining wall)
● 15 Tricep dips (on retaining wall)
● 10 Bonnie Blairs
● 20 Frozen Freddies
● HEADER GOAL
Station 4:
● 15 derkins on retaining wall
● 15 Bobby hurleys
● 25 Flutter Kicks (IC)
● 10 Oh’Yeahs
● HEADER GOAL
Center Station: (Pick 2)
● 20 Russian Twists – sit back to back and hand each other the ball
● Al Gore (squat hold) – pass ball back and forth 15x (hands allowed)
● 15 Big Boys – pass the ball with hands when both are at the top
● 10 low dollies, passing soccer ball from partner to partner between each rep
○ using feet to pass soccer ball
○ ball should not hit the ground
● 10 Modified Nolan Ryans (side plank)
○ 5 passes then switch sides
○ Back to back
○ Rolling the ball back and forth
● 10 Shoulder taps with both partner’s feet on the soccer ball