AO – The Pit – temperature a balmy 72 degrees.
Q: Tenderfoot
Pax: Gunner, Huffy, Crabcakes, Gipper, Icey Hot, Gumbo, Bloodshot, Biggy Smalls, Jean
Claude, Tenderfoot
Tenderfoot promptly welcomed the PAX to F3 Omaha at 7:00. The Mission Statement, 5 Core
Principles and Disclaimer were given. The PAX moseyed to a nearby parking area for warm a
rama.
WARM-A-RAMA
Once at the location, the following exercises were performed:
1.15 SSH x 15 IC
2.15 string rippers IC
3.15 Sun gods IC forward then backward
4.15 copper-head squats
5.15 merkins
PRE-THANG
●Chain – Wall-sit (each PAX doing a 10 count)
●Chain – Balls to the Wall ( each PAX doing a 10 count)
●Repeat-2X
THE THANG
The PAX moseyed over to the track. The group then counted-off creating groups of 3. Each PAX
went to their assigned numbered cone/station on the track and began AMRAP of their exercises
until relieved by their partner.
Station 1 (arms)
●Merkins
●Cherry Pickers
●Werkins
●Morroccan Night Clubs
●Carolina Dry Docks
●Ranger Merkins
Station 2 (legs n cores)
●Copperhead Squats
●Heals-to-heaven
●Bobby Hurleys
●Heal touches
●Bonnie Blairs
●Box cutters
Group 3 Running to push next station
Wash-Rinse-Repeated until Omaha
Tenderfoot called Omaha at 7:40 to mosey back to the shovel flags for Mary.
6MOM:
1.Low Dollys X 15
2.LBCs IC X 15
3.American Hammers x 30
ANNOUNCEMENTS/PRAYERS:
We ended in prayer from Lemon Law who showed up at the
end of the workout and led the PAX in a prayer. Asking for the PAX to have fun and be safe in
the 2A2F2CC and for everyone in the F3 Omaha and guys who have not found us yet to
continue to stay healthy and safe.
COT:
Tenderfoot mentioned a quote “This is not your practice life. This is all there is.” and just
wanted to continue to encourage to PAX to give everything they have to everything they do. To
continue acceleration in all aspects of their lives.
Thanks for letting me lead.
Tenderfoot
