F3 Omaha JJ Davis Day October 4th 2022
Site The Sanitarium
Q: Biff Wins!!, With Co-Q’s Swiper, Skidz and Scoober!
PAX: Rooney, Harding, Skidz (nobody els ate-eats the pizza), Razzle Dazzle, Doubtfire, Q-Tip (We have Yaks), Safe Ride (Stayfe Ride), Buster, Swiper (I’ve thought about this allot), Scoober (pardon my French but is this guy a douche), Merch, Obi-Wan (Latte has gotta be hot), Dozer, Milo
Hot Damn, let’s go, Let’s question.
I’m not going to SugarCoatney this workout NOTHING GOES BETTER WITH AN F3 workout than being:
Free, Open to all men, always outside, led in rotating fashion, COT
F3 stands for:
Fitness – If you don’t have your health you’ve got nothing
Fellowship – What are wearing right now?
Faith – I admire Sky Q greatly
Open to all Men – This workout has nothing to do with Blackshirts or yellow shirts or white shirts or whatever the heck it is.
I’m Not a professional and SAY Stafe!
Warm-a-Rama:
Calm down – Abe Vigoda’s nice and slow X 5 IC
You can’t beat fun. – GOOFBALLS X 10 IC
Chan Ho Park – I gotta lotta diarrhea – Mountain man poopers X 10 IC
You missed it, you missed it, it went over your head claps! X 15 IC
OH my Gosh, here comes the Wave – Morrocan Night clubs X 15 IC
Like Scotch Frost, Eric Chinnander and Bill Moo’s Lets Mosey outtathearea!
Pre Thang
Tim Miles mosey to the Side Hill Presented by Skidz!
MJ Ate the pizza all by himself, Pizza Wheel of Merkin – Start in plank position at 12 o’clock. 5 Incline Merkins. Move to 3 o’clock, 5 Merkins. Move to 6 do 5 Derkins , move to 9 o’clock and do 5 more Merkins.
Tim Miles Mosey to Short Columns – Swiper
You need to get some LIFT my man – Step ups or jump ups on HS columns x 30.
ALL THE MERKINS let by Scoober:
5 of each type: Merkins, Diamond, Ranger, Chuck Norris, Werkins, T – Merkins, crucifix, Gator Merkins and maybe another 1 or two, I forget, I apologize!
We had a bit of extra time and since both the 30? Drop and the 644 drop was on the same podcast that the Schick and Nick Workout from 2021 was featured we figured that we better do 644 of something. Quick math said that 644 divided by 15 was about 43. We rounded up to 44 and each did 44 Side Straddle Hops on Open.
Tim Miles Mosey to the south field for another portion led by Swiper
Get Lined UP!
We broke up into even groups of 5 and got lined up in plank formation head to foot. The lead guy did Crawl Bear to the back of the line then yelled push. We took turns until the group reached the 50 yard line.
We then proceeded to the Thang.
Station 1 (YES!)
Open up some salsa – Explodes all over muh chest! – Seal Claps X 30? IC
Monkey Humpin the cotton candy X 10 IC
Hypothetical Hydraulic Squats X 10 IC
I cannot hear air – Squats X 10
Might that topic be Revisited? – Rinse and Repeat
I Like Rex Burkhead allot
- Burkhead (Bear) crawl to next Station
Station 2 (Cathe!)
Enjoy your Bye, 10 count then push next group
Tell each other how much you admire them, that they are excellent coaches and to have a great week.
We have to go BACK! Wards to the next station. Bernie Sanders run to next Station
Station 3 (YEAH!)
Magic Johnson’s Dead Legggs
- Bonnie Blair’s X 10 IC
- Bobby Hurley’s X 10
Might that topic be Revisited? – Rinse and Repeat
Big Giant Wreck – Leg Wrecker to next station– squat – 2 walking lunges (repeat)
Station 4 (I Apologize!)
George Gerkin Merkins X 20,
Whatya 10? 10 Burpees
Might that topic be Revisited? – Rinse and Repeat
Tim Miles Mosey to next Station
Mary –
I’m Not HapHapHappy about that. – Canoe Crunch X 20 IC
Garg Sharpe TOUCHDOWN THAT’S A TOUCHDOWN – dying cockroaches X 20 IC
American Hammers (Singing Howdareyou.com, howdareyou.com, you need to log on to howdareyou.com (That’s 1) X 5).
COT:
Great teams beat great individuals every time! Whether it is the magic that Schick and Nick have together on their Podcast that brought us together for the 2nd annual? —3rd annual Schick and Nick tribute workout or it’s in your marriage, at your workplace, on the sports teams you coach or follow. Strive to be a team that compliments each other. Focus on what connects us versus what divides us.
I am thankful for Schick and Nick and their podcast. It provides me with about an hour of smiling and laughing each week and then it has connected many of the PAX thru sharing our favorite drops and phrases.
In the words of the mighty Paul Rhodes:
Got people tired everywhere, got people sore everywhere, l couldn’t be prouder. NO, LISTEN TO ME, LISTEN TO ME I AM SO PROUD TO BE YOUR Q!
Ball of Man. Prayer. From the bottom of my ART.
Aye, Biff