Wednesday, April 13, 2022
F3 Omaha, Top Rope AO
Aldrich Elementary
Feels like 30°, 16mph wind
10 PAX: Doppler, Patchy Adams, Mulligan, Frosty, Streaker, Blades of Glory, Grease Fire, Tea Party, Hei Hei, 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. Count-off.
Mosey to the basketball court
WARM-A-RAMA
20 IC – SSH
10 IC – Don Quixote
20 IC – Sobriety Sun Gods (front/back)
10 IC – Tappy Taps
20 IC – Imperial Walkers
10 IC – Dive Bombers
20 IC – High Knees
Mosey to the closed road by Dodge
PRE-THANG
MINI-LENNIAL
- Lunges
- Merkins
- Squats
- Monkey Humpers
- Burpees
PAX line up at one end of the road
50 reps of each exercise
Person who finishes calls “half-one-hundred!”
PAX stop and sprint to the other end
Rinse & Repeat thru all 5 exercises
Mosey to SW corner of the plaza parking lot
THE THANG
HANDS OF TIME
Count-off –
That’s your # on the clock
Circle of 12 cones represent the clock
Spaced 24 feet from center station
24 reps of each exercise
Travel to your #’d station
(Crawl-Bear/Walk-Crab/Back-Lunge)
Perform 24 reps of the exercise
1 – Bobby Hurley
2 – Bonnie Blair
3 – Carolina Dry Dock
4 – Oh, Yeah!
5 – Smurph Jack
6 – Mtn Climber
7 – Air Squat
8 – Groiner
9 – LBC
10 – Jump Tuck
11 – Heels To Heaven
12 – Goof Ball
Travel back to center station
(Bear-Crawl/Crab-Walk/Lunge)
Rinse & Repeat until 1st PAX finishes
(TCLAPS to Hei Hei!)
Mosey to front entrance of the school
POST THANG
THE JUNGLE
“Welcome to the Jungle” by Guns N’ Roses (4:43)
20 – Dips (D)
20 – Incline Merkins (D)
20 – Step-ups (IC)
20 – Decline Merkins (D)
20 – Incline AST (IC)
Rinse & Repeat until end of song
Mosey to the Shovel Flags
MARY
30s AMRAP IC – Flutter Kicks
30s AMRAP H – Protractor
30s AMRAP IC – Outlaws
30s AMRAP H – Chill Cut Plank
30s AMRAP IC OYO – Breakdancer Merkins
FINISHING MOVE
Captain Thor (Rancid-Style)
COT
Name-O-Rama. Announcements. Prayers/Praises.
“Sometimes men speak lightly of the intangibles – the things which they cannot perceive through any of their five senses, and when we hear them, it should remind us that all of us are controlled by forces which are unseen and intangible.”
– Think and Grow Rich
by Napoleon Hill
SYITG!
Aye,
Rancid