The Golden Spike Backblast: Stairway to IronPax

Friday, Sep 6, 2019 | Golden Spike | Burke Stadium AO | Weather: 67 degrees, clear and breezy

PAX: Ponzi, Honey Stinger, Brazilian, Placebo, Mufasa, Selleck, Vandelay, Room Service, Big One, Lowman, Saul, Squidward, Pablo, Polaroid, Borland, Blood Shot, Hard Hat, Plague, Wide Right, Gumbo, Betamax, Roll Bar, Tonight Show, Bubbles, Smashmouth, Tater Tot, Blue Suede, Armbar, Slow Pitch, Khakis and Wait Time.
Co-QIC: Wait Time & Tater Tot

F3Omaha PAX finished the first week of September STRONG! Ten PAX pre-ran before taking the field at Burke HS. Wait Time greeted the PAX and explained that the PAX would divide into groups – one group completing the IronPAX challenge, while the other group completed a boot camp workout led by Wait Time. T-claps to Tater Tot for setting up the field for the IronPAX challenge.

The IronPAX did a brief Warm-a-rama before completing the following challenge:

Broad Jump 10 yards
Burpees x 10
Bonnie Blair x 10
Big Boy Sit-ups x 10
Broad Jump 10 yards
Burpees x 10
Bonnie Blair x 10
Big Boy Sit-ups x 10
Broad Jump 10 yards
Burpees x 10
Bonnie Blair x 10
Big Boy Sit-ups x 10
Bear Crawl 30 yards to the starting line
REPEAT 5 rounds!

Warm-A-Rama (Boot Camp)
Wait Time led the PAX in a mosey around the perimeter of the football field 1.5x.
SSH x 25 IC | Hillbillies x 20 IC | Burpees x 5 | Crab Stretch | Shoulder Taps x 15 IC

Pre-Thang: STEINL
The PAX backpedaled 50 yards and sprinted back to goal line (50 yards) before circling up for the PRE-THANG, “The Steinl.” (CROWDPLEASER).

30 count PLANK | 30 count Chilcutt Plank | 10 Merkins | Amazing Spider Man x 10 IC | 10 Merkins | 30 count PLANK | 30 count Chilcutt Plank | 10 Merkins | Amazing Spider Man x 10 IC | 10 Merkins

THANG: “Can you tell me where the Elevator is?”
The PAX moseyed to the stairs on the Northeast side of the stadium. The PAX completed the following:
Single Step Stair Climb | Double Step Stair Climb | Merkins x 25 | Single Leg Stair Hop (each leg) | Pickle Pushers x 25 IC | Squat Jumps Stair Climb | Surfer Up/Surfer Down on Stairs | Machtar Ndgiaye x 10 | Lateral Step Climb each leg | Carolina Dry Docks x 25 | Rail Squats (PAX climbed stairs by doing squats under the hand rail as they climbed the stairs)

Omaha was called for time. PAX moseyed to 50 yard line for 6MOM.

Cindy Crawford x 12IC (each leg) | Jo Lo x 20 IC | Heels to Heaven x 15 IC | American Hammer x 10IC (5 sets)

PAX from both workouts came together for COT and announcements.

Two-Club Conundrum. Ponzi reminded the PAX of the par 3 golf tournament on September 14 at 10 AM. This Second F event will be held at Milt’s. Players are allowed to use only two golf clubs for the entire round. Reserve a spot with Ponzi.
FDIC Update. Blue Suede provided an update on FDIC. He requested prayers for his recovery. FDIC is home now and will be on the DL for 2-3 weeks.
Waffle House Update. Wait Time gave an update on Waffle House. He continues to grow stronger and master many of the new skills he will need to rejoin us in the gloom.
First Friday Second F Lunch. Join the PAX at Westroad’s Mall Flagship Commons for the monthly First Friday Lunch. 11:45 AM.

Wait Time shared a COT message focused on gratitude. He expressed his gratitude for all the PAX – there is something he was grateful for with every member of F3Omaha. There are so many to name. Never underestimate how any kind gesture, big or small, matters to your fellow F3Omaha brother. It is often those small gestures that mean the most. Wait Time said that all the F3Omaha men are “Defibrillators that have brought me back to life.” Today, take time to express your gratitude to someone who has made a difference in your life.


Wait Time & Tater Tot

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