Oracle Backblast Group 1 – Lemon Fresh Crab (Cakes)

5/11/19        The Oracle Boys Town         Group 1

Pax: 17- Saul, Safe Ride, Honey Badger, Slow Roast, FDIC, Honey Stinger, Ledoux, Blue Suede, Vandelay, Tater Tot (F3 Bruisers), The Worm, TC (F3 Bruisers, Respect!), Sa-squash, Shark Tank (Hate!), Lucky Charms, Lemon Law, Crab cakes

Q: Crab Cakes and Lemon Law Group 1; Selleck Group 2

Warm-A-Rama- lead by Selleck and Lemon Law

We circle up at the flag for a quick Warm-A-Rama before breaking into 2 groups

  • String Rippers-10 IC
  • Sun gods- 20 IC
  • Windmills- 10 IC
  • Merkins- 20
  • SSH- 25 IC

The Thang

After splitting up the Pax  group 1 mosey to the track where we broke up into 3 groups to do a circuit workout.  Group 1 is the push group goal is to go around circuit 2 times

  • Group 1- Tire workout
    • Tire flips individual or with a partner to the goal post
    • 10 tire Merkins
    • Tire flips back to the start
    • 10 more tire Merkins
  • Group 2- Cone drill- W shape
    • Round 1- Sprint- Backpedal
    • Round 2- Shuffle- Karaoka (crossover run)
  • Group 3- Abs
    • Round 1
      • 40 heal touches
      • 10- 10count leg raises
      • 15 Amazing Spiderman’s
      • 25 mountain climbers
    • Round 2
      • 25- Freddy Mercury
      • 25- low flutter kicks
      • 25- pickle pushers
      • 25- plank jacks

After completing the circuit we got a little more fun in- mosey to the middle of the farmers market parking lot

  • 50 yd Bear crawl
  • Mosey to the island and plank to the 6
  • 20 Merkins
  • 20 Werkins
  • 20 Alt Shoulder Taps
  • Mosey to the flag with 60 yd sprint in the middle

6 MOM

The Pax joins up with the F3 Omaha Bruisers TC and Tater Tot for Merry

  • Captain Thor -2 reps then 10 sec Superman, repeat till we finish 6 Captain Thor’s

COT

Lemon Law leads us in COT, prayers for Honey Badger and Honey Stingers Mom, prayers for Reba’s Dad as well.  He encouraged the PAX to accelerate their 3rd F avenue

Aye!

Crab Cakes

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