Sept. 12 2020 – The Pit Halleck Park, Papillion: 58 degrees and drizzly – Q: Gunner
PAX: Knobs, Firewalker, Gipper, Wifi, Gobbler, Trench, Tony the Tiger, High Life (FNG), Space Bar, KOA
Started this morning’s beatdown promptly at 7 AM, with the welcoming and stating the F3 Mission and 5 core principles.
Remembered to state the injury disclaimer and welcomed the FNG.
Warm-O-Rama -At Parking along the main entry drive
- 15 IC Tappy Taps
- 15 IC Tater Taps
- 15 IC Imperial Walkers
- 15 IC Hillbilly Squats
- 12 IC Rosalitas
- 10 IC Gas pumpers
Pre Thang- Moseyed to bleacher stations and performed 5 sets of dips and SSH
- Set 1 – 10 dips: 10 IC SSH
- Set 2 – 15 dips: 15 IC SSH
- Set 3 – 20 dips: 20 IC SSH
- Set 4 – 25 dips: 25 IC SSH
- Set 5 – 30 dips: 30 IC SSH
The Thang- Moseyed around baseball field and to the where the work out was located.
Set up a run course with 4 cones spaced about ½ a football field.
PAX circled up in the center for various exercises AMRAP for as long as it took for 1 Pax to
- Run to first Cone – Perform 1 Burpee
- Sprint to Second Cone – Perform 1 Burpee
- Carioca to Third Cone – Perform 1 Burpee
- Back pedal to Fourth Cone – Perform 1 Burpee
Sprint back to group and pull an exercise card from the center for the whole group to perform
1 lap took about 60 to 70 seconds. All PAX went Twice, Except the Q. He called Omaha right before his second Lap.
15 IC Inverted Toe- Touches
10 sec. Supermans (10 seconds on, 10 seconds off – total of 60 sec.)
American Hammers – 10 reps on, 10 second rest around the circle. Total of 60 IC.
Announcements and Prayers
Announced the 9-11 Memorial Ruck
Announced the October “Ghost Q” month
COT – Do something funny today and laugh.
