July 10, 2020|AO – Golden Spike | Burke High School | 66° F
PAX: Wentworth, Vandelay (Respect), Riverdance, The Curse, Tugboat, McConaughey, L.P.C, Notebook, Folsom, Mac and Cheese (Hate), Spreadsheet (Hate), King Pin, Short Sale, Sampras (Hate), Hoosegow, Stogie, Tuna Fish, Patton, TC (Respect), FDIC, Hashtag (Hate), Todo, Biff, Bird Man, Butterfly(Respect), Hawg(Respect), Night Crawler (FNG), and Saul
Welcomed 27 PAX to Golden Spike. Saul explained the mission of F3, checked for FNGs, gave the necessary disclaimer and reminded PAX to modify as needed.
1 – Warm-A-Rama
PAX moseyed up and down through 4 sets of stairs in the football stands and then congregated at the 50 yard line for Warm A Rama.
- SSH 20 IC
- Windmills 15 IC
- Mountain Climbers 15 IC
- Big Ones 10 IC
- Imperial Walkers 10 IC
- ATMs 3 sets-10, 5, and 7 reps
2 – The Thang
PAX partnered up,
- One partner works through the circuit below.
- Second partner run to the 50 yard line or up and down a set of stairs
- Then, second partner picks up where first partner left off on exercise
- 100 burpees
- 100 Bonnie Abs (Bonnie Blair with a torso twist to the kneeling side)
- 100 Merkins
- 100 LBCs IC
- 100 Bobby Hurleys
- 100 flutter kicks IC
- 100 Mountain Climbers
Rinse and Repeat, if time permits-
3– 6 MOM
- American Hammers- 25 IC
Circle of Trust:
- TAP-Nemo’s first day of detasseling corn!
- Words of Wisdom- Saul unearthed a COT from February 2019 when he Q’d at the Woodshed. At that time, F3 Omaha had six AOs but was on the verge of opening seven more. Saul’s message at the time was to continue a culture of welcoming new members. This message is tightly tied to one of our core principles of open to all men. The message holds just as true today as we embark on opening six more AOs in the month of July. As we uphold one of our core principles to be open to all men, continue to welcome the new guys and make them feel comfortable at their first workout. After their first workout, check in with them and encourage them to come back out. Finally, during the workouts make sure you continue to pick up the six – whether it’s a new guy or seasoned PAX member. These actions are a few ways we can continue to be open to all men. These actions are necessary to have these new AOs grow and have F3 Omaha grow.
Next F3 Events –@ 0600 and 0700 – The Oracle
–@ 0700- The Pit-