AO: The Woodshed
Q’s: Khakis (Respect) & Khakis JR. (QuickSnap Hate! Hate!)
PAX: Touché, Pony Express (Hate!), Bloodshot, Gobbler, Brick, Drone Strike, Lion Tamer, Icy Hot, Safe Ride, Samples (Respect), Stella, Bunz of Steele, e85 (Hate!) Hoosgow, Farvra (Respect), Beta Max, Drone strike, Sticky Bandit, Merch, Biff, Tater Tot, Baby Grand, Ponzi, Lucky Charms, and Bovine (Welcome!).


WARMARAMA

  1.  SIDE STRADDLE HOP (15 IC)
  2.  TAPPY TAPS (10 IC)
  3. CHERRY PICKERS (15 IC)
  4.  IMPERIAL WALKERS (10 IC)

THE THANG “2Man Climb the Hill”

Partner-Up with someone (similar speed) and then match up with another Pair.  2 sets of 2

2 of you will head up the hill together while the other 2 do AMRAP of the exercise at the bottom of the hill.  But before you head up the hill together in order to get you going you will do 5 Mountain Climbers IC.  Once you get to the top of the hill you are so freaking happy that you do 5 Hand-Release Burpees as celebration before you head back down together. 

AMRAP EXERCISES

  1. Monkey Humpers, Squats w/ Calf Raise, Apollo Ono’s, Hydraulic Squats, Bonnie Blair’s, Copperhead Squats

(RINSE & REPEAT)

6 MINUTES OF MARY 

  1. LBCs (15 IC)
  2. Heel Touches (15 IC)
  3. Freddy Mercury (15 IC)
  4. Big Boy Sit Ups (15 on up)
  5. Flutter Kicks (15 IC)
  6. American Hammers (25 IC)

COT: Khakis closed us out by discussing the significance of not dwelling on the bad as those times shall pass. However, he also wanted to remind us that even the good times shall pass as well and encouraged us to embrace those good moments.

Announcements and Prayer Requests: Prayers to Hightower and his family. Announced the veteran’s day ruck and first Friday lunch.

F3Omaha - 1544 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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