26 degrees

Pax: Gunner, Vandelay, Wait Time, Khakis, Sparty, Slow Pitch, Splinter, Two-Step, Bubbles, Slick, Rancid, Plague, Curse, Firewalker, FDIC

Q: Blue suede

Pax circled up at shovel flag for warmorama. We did 10 SSH IC QUICKLY. We moseyed to the bottom of the hill. Q called out that the way to get faster was to…Slow Pitch said if you say Bonnie Blair’s I’m going to tackle you. Q said no we’re are going to do a hill workout where we run up the hill complete exercise of pax choice and then mosey back down and repeat exercise again. He encouraged the he HIMs to keep their head up and focus on their perspective. We ran up and down 5 times completing the exercises below for around 4-4.5 miles in total distance. After the last run down the pax finished with 25 Hammers IC. Then moseyed back to shovel flag for name o rama and circle of trust.

Merkins 10

Burpees 10

Squats 20

Calf raises 20 ic

Freddy Mercury 20 ic

The 7 Habits of Highly Effective People, “To change ourselves effectively, we first had to change our perceptions”

Overcome perception by being determined to allow discipline to change your reality.

F3Omaha - 1536 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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