1/8/24 Octagon – F3Omaha District 66 Community Center, Omaha – 33 degrees, 5-10 MPH wind – PERFECT!
8 PAX: Ice-T, Khakis, Winslow, Tin Cup, Hooah, Knoxville, Slow Pitch, Oompa
QIC: Oompa
WoR – Stretches
- 10 x Big Ones – IC
- 10 x Tappy Taps – IC
- 10 x Tater Taps – IC
The Pre-Thang
Pax ran to the back of the school, then the front of the school, then the back of the school and did the following at each stop:
- Legs x 15 IC
- Arms x 15 IC
- Full Body x 15 IC
After two full laps of the school, we convened at the SE corner of the track.
The Thang (until 6:05AM)
PAX counted off in groups of 4 (2 groups). 2 PAX did the first exercise to 15 reps, then either ran to the NE end of the track on the straightaway, or ran up the hill. Then the second round, the did the first and second exercises to 15 reps, then ran, then added the third, and so on.
Squats
Merkins
LBCs
Monkey Humpers
Carolina DryDocks
Flutter Kicks
Imperial Walkers
Side Straddle Hops
Box Cutters
Groiners
Merkins
Heels to Heaven
Johnny Dramas
Cherry Pickers
Big Boys
Omaha was called at 6:08 and we convened at the flags for Mary
Mary
Frozen Flutters x 15 IC
Frozen Freddies x 15 IC
2 rounds of Rancid-style Hammers (16 total)
NoR
Announcements/Prayers
Notable events coming up are the CSAUP on 1/27/24, and the Chris Gradoville/Nugent fundraiser in February
Ice-T asked for prayers for his sister and a tumor that has been found in her brain.
COT
I encouraged the PAX with the following words to start their new year, from “If You Want a Song” by the Okee Dokee Brothers:
If you want a song, you’ve gotta sing
Once you find YOUR song, the world can sing along
If you want change, you’ve gotta change
Once you change yourself, you can change something else
If you want love, give it away
Aye!