Clear and 70 degrees

PAX: Lifestyle, Baby Grand, Samples, Truss, Safe Ride, Stella, Firewalker

QIC: Gunner

Short Mosey to Warm-O-Rama and did:

  1. SSH 15 IC
  2. Mummy Kicks 15 IC
  3. Hillbillies 15 IC
  4. Seal Jacks 15 IC

2 sets of these with the second set in rapid order and no stop between

Phase 2 of Warm- O-Rama – Did 1 30yd lap of this week’s Iron Pax Killer Bs workout

The Thang – Use each bench location as a workout station and a lap consisted of a mosey around the sidewalk oval around the Elmwood pavilion.

  • Bench 1- 40 Merkins – take a lap
  • Bench 2- 40 Hydraulic Squats – Take a lap
  • Bench 3- 40 Dips – take a lap
  • Bench 4- 40 Pickle pounders – take a lap
  • Bench 5- 40 Carolina Dry docks – take a lap
  • Bench 6- 40 Monkey Humpers – take a lap
  • Bench 7- 40 Bobby Hurleys – Take a lap
  • Bench 8- 40 Plank Jacks – Take a lap

We did not make it to Bench 8 before Omaha was called. Lifestyle and Safe Ride made it to Bench 7.

  • Mary at the flag
  • 15 Crunchy Frog IC
  • 15 Rosalitas IC
  • 15 Dollys IC
  • 50 American Hammers

Conducted Announcements of all September events 

COT – K.I.S.S. moments and applications to trying circumstances. 

Closing prayer

Aye,

Gunner!

F3Omaha - 1950 posts

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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