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Saturday, April 12th, 2025

“Musical Mini-Murph”

New World AO (F3 Platte)

Memorial Stadium, Pawnee Park

49°F, 13mph wind

 

9 PAX: DDR, Disciple, Bolt (FNG), Axe, Backdraft, Hootchie, Leave It, Armstrong, Rancid

QIC: Rancid

 

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

 

Leave no man behind, but leave

no man where you find him.

 

Introduction and disclaimer.

 

1 FNG (Welcome, Bolt!).

 

Mosey to the horseshoe courts

 

WARM-A-RAMA

   15 IC – SSH

   10 IC – Big Ones

   10 IC – Tappy Taps

   10 IC – Washing Machines

   10 IC – Cherry Pickers

   10 IC – Imperial Walkers

   10 IC – Dive Bombers

   10 IC – Goof Balls

 

Mosey to picnic tables by tennis courts

 

PRE-PRE-THANG

BANGERS

“Bang Bang” by Danger Danger

10 IC – each exercise

   B - onnie Blairs

   A - lternating Shoulder Taps

   N - oodling for Fish

   G - as Pumpers

   E - lbows to Knees

   R - ockette Dips

   S - tep-ups

 

Mosey across bridge to grassy area by Plunge

 

PRE-THANG

IRISH TWO-STEPS

“I’m Shipping Up To Boston” by Dropkick Murphys

Exercises led by Q in the following cadence until failure

Begin in a Plank

   1 – Groiner

   2 – Plank

   3 – Elbow 1 Down

   4 – Elbow 2 Down

   5 – Chilly Jack

   6 – Chill Cut

   7 – Elbow 1 Up

   8 – Elbow 2 Up

PAX count each round on the ‘8’

Total of 10 Rounds

 

Mosey to the jungle gym

 

THE THANG

HALF-MURPH

   10 OYO – Pull-Ups

   20 D – Merkins

   30 D – Air Squats

(Core after every other set)

Rinse & Repeat x5

 

Mosey to the Shovel Flag

 

POST-THANG

MAMBO #5

“Mambo No. 5 (a Little Bit of...)” by Lou Bega

    5 IC – Mountain Man Poopers

    5 IC – Alternating Shoulder Taps

    5 IC – Makhtar N'Diayes

    5 IC – Burpees

    5 IC – Outlaws

Perform all in one round

Rinse & Repeat until end of song

 

MARY

   All PAX – American Hammers (Rancid-Style) (x2)

 

COT

Name-O-Rama. Naming the FNG. Announcements. Prayers/Praises.

 

“A pessimist sees the difficulty in every opportunity;

  an optimist sees the opportunity in every difficulty.”

-   Winston S. Churchill

 

   COT from my VQ on

   01/21/2020 at Wild Kingdom in Omaha

 

Say ‘yes’ to opportunity. It’s one of my mantas,

and I encourage fellow HIM to borrow it often.

 

Keep in mind – opportunity isn’t always what we seek,

nor is opportunity exclusively about ourselves.

 

Allow yourself the privilege to say ‘yes’

especially when it involves engagement with others.

 

To purposefully say ‘yes’ to life is a powerful discipline.

Make mindful decisions.

Keep moving forward!

 

SYITG!

      Aye,

            Rancid