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Saturday, June 28, 2025

“42”

New World AO (F3 Platte)

Memorial Stadium, Pawnee Park

73°F, 3mph wind

 

8 PAX: Armstrong, Ground Beef, Pelini (DR Omaha), DDR, Bolt, Fluoride (FNG), Parlay (FNG), Rancid

 

VQ: Armstrong

 

0700 — 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

1 — Free

2 — Open to All Men

3 — Always Outside

4 — Led in a Rotating Fashion

5 — Ends in a Circle of Trust

 

Credo: Leave no man behind, but leave no man where you find him. 

 

Introduction and disclaimer.

 

2 FNGs - Welcome, Fluoride & Parlay!

 

WARM-A-RAMA

20 – Side Straddle Hops

20 – High Kees

20 – Imperial Walkers

20 – Sun Gods

15 – Monkey Humpers

15 – Tappy Toes

20 – Butt Kickers

 

PRE-THANG - Tennis Court

Sprint ¼ way – 1 Big Boy

Sprint back – 2 Big Boys

Sprint ½ way – 3 Big Boys

Sprint back – 4 Big Boys

Sprint ¾ way – 5 Big Boys

Sprint back – 6 Big Boys

Sprint Full way – 7 Big Boys

Sprint Back 

 

RECOVER

 

Sprint Full Court – 7 Merkins

Sprint Back – 6 Merkins

Sprint ¾ way – 5 Merkins

Sprint Back – 4 Merkins

Sprint ½ way – 3 Merkins

Sprint Back – 2 Merkins

Sprint ¼ way – 1 Merkins

Sprint Back 

RECOVER

 

THE THANG – Football Field

 

Line-up at goal Line

Run to 20-yard line – 10 Scissor Kicks

Run to 40-yard line – 10 Dive Bombers

Run to 40-yard line – 15 sec of Plank

Run to 20-yard line – 20 Freddie Mercury’s

Run to Goal line – 20 sec of Plank

 

RECOVER

 

Line-up at goal line again

Run to 20-yard line – 15 LBC

Run to 40-yard line – 15 SSH

Run to 40-yard line – 15 Gas Pumpers

Run to 20-yard line – 15 Scissor Kicks

Run to Goal line – 15 SSH

 

RECOVER

 

Next Exercise I name it “42”

1. Line up at the goal Line 
2. Run backwards 20 yards 
3. TURN to the left and run 10 yards at an angle
4. Then run 20 yards backwards for 20 yards again
5. TURN to the right and run 10 yards at an angle
6. Then run 20 yards backwards
7. TURN AROUND and sprint 20 yards to the goal line

 

RECOVER

 

Then SAME THING back to the other goal line

 

POST- THANG

Exercise is at Jungle Gym

Consists of 3 rounds of each exercise

15 – Pull Ups

15 – Merkins

15 – LBCs

 

THE MARY

15 – Flutter Kicks

20 – Sprinklers

20 – Bel-Air (new exercise I named)