November 12, 2020|AO – The Battlefield | 25° F

PAX:  Khakis (Respect), Da Vinci(Respect, Respect), Blue Suede, Hoosgow, Mac N Cheese(Hate), Brick, Huffy, Two Step, Dirty Bird, Starsky, Stella, Side Dish (Hate), Gobbler, Wentworth, Griswold, Ponzi, Toadstool, Trader, Father Time, No Doze, Brazilian, Honey Stinger, Sister Act, Spacebar

Q: Saul

Welcomed 25 PAX to the Oracle. Saul explained the mission of F3, checked for FNGs and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed around the track and then met at midfield for warm-a-rama.

  • SSH 25 IC
  • Sun Gods (both direction) 10 IC
  • Big Ones-10 sec count each side
  • Windmills 10 IC
  • High Knees 10

2 – Pre Thang

The PAX gathered at the sideline and split up ATMs into a ladder sequence as they ran across field. The Q encouraged the PAX to be complimentary and kind toward each other throughout the workout. The Q set a requirement of at least 5 compliments and smile throughout the workout.

 

·         Sideline run to midfield-10 Alternating Shoulder Taps

·         Run to other sideline-10 Tempo Merkins

·         Run to midfield- 10 Merkins

·         Run to other sideline and turn around to bring it back.

·         Run to midfield-5 Alternating Shoulder Taps

·         Run to other sideline-5 Tempo Merkins

·         Run to midfield- 5 Merkins

·         Run to other sideline

 

3– The Thang

The PAX split into 4 groups. A sheet of exercises was placed at each pylon. Groups rotated clockwise. If there next station was in the same end zone, they bear crawled to the next station. Running occurred between different stations in different end zones.

Station 1

  • Round 1
    • Low Dollies -20
    • Flutter Kicks-20 IC
      • Bear Crawl to Station 2
  • Round 2
    • Freddie Mercuries -20 IC
    • Elbow to Knee (E2K)-each side-15
      • Bear Crawl to Station 2

Station 2

  • Round 1
    • Mountain Climbers-15 IC
    • Burpees-15
      • Run to Station 3
  • Round 2
    • Peter Parker 15 IC
    • Parker Peter 15 IC
      • Run to Station 3

Station 3

  • Round 1
    • Bobby Hurleys 15
    • Squats 30
      • Bear Crawl to Station 4
  • Round 2
    • High Knees 15 IC
    • Jump Tucks 15
      • Bear Crawl to Station 4

Station 4

  • Round 1
    • Groiners 15
    • Plank Jacks 15 IC
      • Run to Station 1
  • Round 2
    • Group Choice -15 Reps
    • Group Choice-15 Reps
      • Run to Station 1

4–6MOM-

  • American Hammers-26 IC

Circle of Trust:

  • Announcements-
  • Prayers
    • COVID focused prayer intentions for family and friends.
  • Thoughts by the Q

As a follow-up to what Flanders said in is COT on this field on Tuesday, I have another quote by Winston Churchill.

“When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.”

 I think it’s important to mention inspiring quotes in the times we live in right now. I’m not trying to minimize the direct or collateral damage that’s brought on by this pandemic. So please don’t take this the wrong way.

However, it’s important that we get out here in the gloom and be carefree to start our days. I wanted you guys to be complementary and positive towards each other during this work out to get you in the right mindset. I know a lot of you do that voluntarily already. But I wanted to reinforce that positive habit. I think if you can carry yourself with that mindset you can shield more anxiety and be a more effective husband, father, brother, and friend. Don’t let the worries get the better of you and you can be the best you. 

Aye!

Saul

F3Omaha - 1534 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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