The Pit – 7AM – August 1 – The Special AO

The Pit – 7AM – August 1 – Great Weather and beautiful sunrise

Q: Gunner

PAX: Safe Ride, Nancy, Nobbs, Gipper, Crab Cake, Biggie Smalls, Baby Shark, Icy Hot

  1. 15 IC Windmills
  2. 15 IC Tappy Taps
  3. 15 IC Sprinklers
  4. 15 IC Hairy Rockettes
  5. 15 IC Mule kickers
  6. 15 Dirty Dogs
  7. 15 IC Yoga toe touches
  8. 15 IC Rosalitas
  9. 15 IC Mummy Kicks
  10. 15 IC SSH

Pre Thang

1. 30 seconds People’s Chair – Shuttle Run Sprint

2. 30 seconds People’s Chair – Shuttle Run Sprint

3. 30 seconds People’s Chair – Shuttle Run Sprint

4. 30 seconds People’s Chair – Shuttle Run Sprint

 Shuttle Run Sprint – Start line to first cone (50 feet) back to start line turn and to second cone (100 feet) back to start line

The Thang – The Gross – 12 reps of 12 Exercises

  1. 12 IC Hydraulic Squats
  2. 12 IC Sumo Squats
  3. 12 Burpees
  4. 12 IC Bonnie Blairs
  5. 12 IC Lt. Dans
  6. 12 Dry Docks
  7. 12 IC Groiners
  8. 12 Bobby Hurleys
  9. 12 IC Mountain Man Poopers
  10. 12 IC Plank Jacks
  11. 12 IC Monkey Humper
  12. 12 IC Mountain Climbers
  13. 12 Turk and Burps

Mary

Calf Raises -25 IC – Toe-Out; 25 IC – Toe-out; 25 IC – straight feet

Supermans- 90 second set

50 IC-American Hammers

Announcements

COT – The Pit AO is very strategic and unique AO location to branch out into a specific area of Omaha. Many of the great AOs of F3 Omaha are configured along a central corridor of the city for good proximity to PAX.  The Pit was intentionally located to starfish into a new community and bring F3 to someplace new from a location in which there was great success. 

Prayer

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