Q: Honey Stinger

PAX: Roll Bar, Hard Hat, Slick, Sully, Thomas, Selleck, Crab Cakes, Barn Door

5:30am, 24deg, crisp calm

F3 disclaimer, core values. 5:32am PAX takes off on a solid mosey in the dark to the east end of the Copperfield park.

WOR

SSH-15IC, Sun Gods/Calf Raise-10IC/each direction, Goof balls-15IC, tappy taps-12IC, Abe vagodas-10IC each direction, high knees-15IC,

Pre Pre Thang
❖ ATMs-8IC
❖ BMWs-Bobby Hur, Monkey Hump, Werk
❖ ATMs-8IC
❖ Hillbilly Rocketts

Pre Thang

  1. Divide the PAX into groups of 3
  2. 1 member at top on sidewalk, 2 at bottom
  3. One runner runs backwards up hill while top man does squat jumps and bottom man does Plank Jacks.
  4. Exercise is completed when every PAXman completes 5 backwards runs up the hill.

5:50am. Q Honey Stinger calls the PAX to mosey to the open football field for a 3 man grinder. PAX are instructed to remain in their 3 man teams from Pre Thang. The following exercises are to be completed AMRAP.

AIR SQUATS

MOUNTAIN CLIMBERS

FLUTTER KICKS

HIGH KNEES

MAKHTAR N DIAYE

SSH

BURPEES

GOOF BALLS

ALTERNATING LUNGES

HIGH PLANK TILL PART RETUN

OH YEAHS

MERKINS

6:07am Stinger calls Omaha for 6MM.

6MM

Marge/Homers, Pickle Pushers, Big Boys-Hard Hat, Low Dolly

COR, NOR, Announcements and prayer requests: Slicks mom, Hard Hats brother, injured PAX, blood drive,

COT. “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new” -Brian Tracy Stinger encouraged PAXmen to continue to push themselves outside their comfort zones to develop their leadership characteristics. He also thanked the PAXmen who have inspired him to take action lately.

YHC

H.S Stinger

Aye!!!!!

F3Omaha - 1537 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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