Q-Honey Stinger, 9/21/20, The Octagon of F3 Omaha
PAX: Sister Act, Tater Tot, Slow Pitch, Grillz, Wentworth, Folsom, Stella, Tin Cup, U-Haul, Lucky Charms, Bloodshot, Poloroid, Mufasa, Hoosgow, King Pen, Roll Bar, Samples (respect), Big One, Wide Right, Griswald, Othello, Swinger, Tenderfoot, Space Bar.
5:30am-core principals, mission statement, intro welcome pleasantries
5:31am- PAX takes off on a solid full lap mosey around the football field before circling up mid field for WOR
WOR: SSH-15IC, Sun Gods/calf raises-10IC each direction, Sprinklers 12IC, Tappy Taps-15IC, Goof Balls -15IC
Stinger presses the PAX to warm up and wake up faster by immediately launching into ATMs. Alternating shoulder taps-12IC, Tempo Merkins-12IC, Merkins-12
BMWs-Bobby Hurleys-15, Monkey Humpers-15IC, Werkins-15
PPPs-Pickle pushers-15IC, plank jacks-15IC, pickle pounders-15IC
With the PAX good and warm Stinger grouped the PAX into 3s for an good ole fashioned Grinder on the side hill of the field. One team member was instructed to go to the top of the hill for AMRAP squat jumps. The HIM at the bottom of the hill was on AMRAP merkins while the 3rd man ran his butt up that hill. After 12 minutes of this cardio carnival mumble chatter was heavy and frequent. Stinger calls Omaha at 5:52 to change it up a bit.
After dividing the PAX into two groups a Bermuda Triangle was put into action. PAX was instructed to do the first exercise on the list and then sprint to the next cone which was about 50 yards away.
Cone 1. Merkins-20, LBCs-15IC, Calf Raises-30, Carolina DD-20 and Air Squats-30
Cone 2- Hydrolic Squats-15IC, Sumo Squats-15IC, Ranger Merkins-20, Gas Pumpers-20ic, and Seal Claps-20ic
Cone 3-Jump Tucks-15, Werkins-20, Big Boys-20, Alt Shoulder taps-20ic, Burpees-10IC
Stinger calls Omaha at 6:08 for 6MM.
Flutter kicks-15IC, LBCs-15IC, Heal Taps-15IC, leg raises-12, Pickle pushers-15IC
COR, NOR, announcements-Queenservice, Wild Kingdom shovel flag passing to Thomas
COT: Confidence drives momentum and having momentum creates change. Be around people that build your confidence and give you momentum towards positive change. IPC, Queenservice, leadership. Be the change you wish to see in the world PAX. It’s my honor to lead the PAX. Cheers.SYITG.