F3 Omaha November 29, 2023- Top Rope, Skipper Q
11/29/2023: Top Rope AO. Approx. 29 degrees, no wind, clear skies
PAX: 14 total – Haboob, Mr. Rogers, Steeple, T-Swift, Home Alone, Bollywood, Papa Smurf, Greenhouse, Flat Stick, Star Lord, Smelly Cat, Baby Back, Killians, and Skipper
Q: Skipper. Skipper presented the mission and disclaimers. Today’s theme was exercise of self control over the holidays.
Warm-A-Rama: the PAX moseyed from the flags to the asphalt basketball court for Warm A Rama. Warm a rama included chinooks, plank, Tappy Taps, Imperial Walkers, and SSHs.
Pre Thing:
The PAX then moseyed around the school building once and back to the basketball court for some wall work. This included 30 sec wall sit, 30 sec balls to the wall, chicken peckers, Australian Mountain Climbers, and a final set of wall sit.
The Thing:
The PAX next were partnered up for the Thing. There were five exercise stations spread out going up Cass Street. The first station, just outside the school parking lot, was 10 burpees and 25 Merkins. Going up the hill, the exercises alternated arms/shoulders and abs. The PAX were to stop at each station going up the street and upon completing the set of 25 exercises at the top station, then run back to the first station, 10 more burpees and continue on the list of exercises. Exercises included the following:
25 Merkins
25 Alt Shoulder Taps (IC)
25 LBCs (IC)
25 Big Boy Situps
25 WWI Situps
25 Flutter Kicks (IC)
25 Heels to Heaven (Not IC)
25 Little Baby Dips (Not IC)
25 Pickle Pushers (IC)
25 Mountain Climbers (IC)
25 Hello Dollys (IC)
25 Imperial Walkers (IC)
25 Cherry Pickers (IC)
25 Goofballs (IC)
25 Chinooks (IC)
“Omaha” was called at 6:09 and the PAX returned to the flag area. No Mary due to time constraints.
Announcements & Prayer Requests
Circle of Trust – Message from the Q- Skipper:
Focus on self control over the holidays- many opportunities to eat to excess.
