10/11/22 -Helix/Hillsborough Park – Omaha, NE – 61 degrees, light wind
20 PAX: Stipes, Chucky, Toto, Sgt Pencil, Scoober, Pantyhose, Beethoven, Rapid Fire 2.0, Rapid Fire, Fudd, Bouncer, Al Borlan, Flowers, Greenhouse, Back Country, Armando, Patton, TC, Unidentified PAX member (sorry!), Oompa
QIC: Oompa
Oompa welcomed the PAX to F3 Omaha at 5:30AM at the shovel flags. The Mission Statement, Disclaimer, 5 Core Principles, and modified motto, “leave no man behind and leave no man where you found him”, were given. An inquiry about FNGs was made, but no FNGs were in attendance.
Oompa led the PAX on a short mosey to the tennis courts
Warm-up
Oompa led the PAX in the following warm-up exercises:
- Toe touches
- Imperial Walkers
- Tappy Taps
- Zombie Kicks
- Big Ones
- Tater Taps
Prethang @ tennis courts (10 mins):
Line Drill Agilities (30 secs on/30 seconds off w/10 merkins)
- Forward/Back both Feet
- Side/Side both Feet
- Four Corners both Feet
- Butterfly both Feet
- Forward/Back
- Right Foot
- Left Foot
Thang @ tennis courts (20 mins):
OYO, 10 reps at a time, alternating between the two exercises in the set as fast as you can. When leader says “Go”, run around the inside of the tennis court and back to starting area, then start alternating on the next two exercises.
- Squats/Merkins
- Bobby Hurleys/Dive Bombers
- Monkey Humpers-IC/Dry Docks
- Imperial Walkers/Heels to Heaven
- Alt Lunges/Nolan Ryans
Post Thang @ tennis courts (10 mins):
Ladder runs on tennis court: x 10 – starting once every minute for 10 mins
Mary
No Mary today
Name-o-Rama
YHC was feeling nostalgic, as the soundtrack had been Coolio-themed in honor of the late rapper. PAX then named their first album they every purchased during their NoR.
Announcements and Prayers
Prayers for Frosty’s mother, Tin Cup, and others
COT
I noted that when I was younger, I took so much pride and care of the few things I was able to purchase: a Coolio CD, a pack of baseball cards, etc. I reminded the PAX to take pride and care of the things you have, because you don’t need many things in this life