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
- 15 IC Windmills
- 15 IC Tappy Taps
- 15 IC Sprinklers
- 15 IC Hairy Rockettes
- 15 IC Mule kickers
- 15 Dirty Dogs
- 15 IC Yoga toe touches
- 15 IC Rosalitas
- 15 IC Mummy Kicks
- 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
- 12 IC Hydraulic Squats
- 12 IC Sumo Squats
- 12 Burpees
- 12 IC Bonnie Blairs
- 12 IC Lt. Dans
- 12 Dry Docks
- 12 IC Groiners
- 12 Bobby Hurleys
- 12 IC Mountain Man Poopers
- 12 IC Plank Jacks
- 12 IC Monkey Humper
- 12 IC Mountain Climbers
- 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
