F3 Omaha – The Woodshed – Friday, February 8, 2019

16 PAX braved a -17 degree windchill and brought it: The Plague, Saul, TC, Wait Time, Bubbles, FDIC, Baby Grand, Folsom, Honey Badger, OMT, Tater-Tot, No Doze, Ponzi, Khakis, Truss, Point Break.

Warm-a-rama:

Side straddle hops – 31 in cadence

Tappy Taps – 20 in cadence

Imperial Walkers – 20 in cadence

A Little Thang:

Slosh pipe relays alternating exercises with each pipe exchange:

Sun gods (forward) Cherry Pickers

Sun gods (backward)

Cherry Pickers

Repeat until relay is done

The Thang:

BAMBIS Circuit Workout: Started at 20 of each then 15/10/5/(Some PAX loved it so much they did another set of 5!) Burpees Australian Mountain Climbers Merkins Big Boy Situps Incline Werkins Squats (Stairs back to the beginning)

Mary:

Freddie Mercuries – 31 in cadence

Gas Pumpers – 31 in cadence

LBCs – 31 American Hammer – 31 (Thanks Ponzi for taking the lead on this one!)

Name-A-Rama and COT:

TC had surgery today on his foot. Point Break talked about how the movie Bambi (a kind of messed up movie) draws a pretty good picture of how we lean on our friends and loved ones in difficult situations.

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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