Date: 0530 9-13-18 AO:The Maize Weather: 65 degrees, 95%
Pax: Ethanol, Hardhat, Wait Time, Dufrense, Crab Cakes, Waffle House (RESPECT!)
Q: Roll Bar
The 7 men of the PAX gathered at the shovel flags and noted the presence of F3 Omaha’s CMU blocks, at 0530 sharp Roll Bar introduced himself, welcomed them to the gloom and gave the standard issue Mission, Purpose and Disclaimer. Each man was instructed to grab a coupon and take the short mosey to the basketball court. Placing the blocks at the far baseline the PAX gathered at midcourt.
Cherry picker x15ic
Back with their block at the Baseline Roll Bar laid out the Thang:
Suicide x1 (Sprint baseline to half court and back, baseline to baseline)
3 part block push-ups x15 (one hand on the block, both hands on the block, opposite hand on the block)
Block squats x20
Overhead Block press x20
Reverse & Repeat
Sweat Angels x20ic
American Hammers w/ blocks x10ic
Announcements and prayer:
*Continued prayers for Wait Time as he seeks a new opportunity
*Wait Time’s friend Bill G. in North Carolina passed away during a workout at the gym, prayers for comfort to his family and friends. As well as a reminder for the PAX that healty eating is just as important as exercise.
* Waffle House reminded us of our brothers down south who are about the get hit by a serious storm. Lets all keep them in mind.
Roll Bar closed with a prayer of thanksgiving for the men around him who have dedicated themselves to the 3 Fs and the blessing they have been to him personally.