9/24/19 | Cornhusker Handicap AO | Stinson Park | Beautiful Morning

PAX: Bubbles, Brazilian, Armbar, Polariod, Pablo, Greek Freak, FNG (Welcome Rice-a-Roni), Lucky Charms, Picabo, Huffy, Smashmouth, The Lifestyle, OMT, Blue Suede, Slow Pitch, Khakis, Folsom

Q: Ponzi

Ponzi went over exercises to be performed today then welcomed the PAX, gave the disclaimer and went over what F3 stands for. Then the group moseyed around the coupon route, to get an idea how it was mapped out, and back to the monument for a very brief…

Warm-A-Rama:

Tappy Taps x10 IC

Werewolves x a couple.

The Thang: IronPax Challenge – Week 4 – THE FINAL WEEK

3 ROUNDS FOR TIME:

100 Cumulative Merkins and/or Squats

100 yard out & back coupon carry (200 yards total)

100 Cumulative Coupon Swings and/or Bonnie Blairs (1 leg = 1 rep)

100 yard out & back coupon carry (200 yards total)

100 Cumulative Coupon Thrusters and/or Traveling Lunge Steps aka Walking Lunges (1 leg = 1 rep)

100 yard out & back coupon carry (200 yards total)

After all that, we still had time for…

6 MoM:

American Hammers x25 IC

COT:

Announcements:

  • Pop-Up AO Thursday Night 06:30pm at Wild Kingdom – Folsom & Placebo on the Q, followed by Pizza, Football, Beer?, at Piezon’s Pizzeria (15605 W Center Rd, Omaha, NE 68130).
  • I, Ponzi, ended by sharing something I say a lot and have learned in my 30s: Do things and put yourself in situations that make you uncomfortable and are challenging. That’s where growth happens.
  • Took us out in a prayer.

Great work today guys!

Ponzi

F3Omaha - 1950 posts

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

IPC, Uncategorized

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