December 7, 2020 | AO – The Octagon
Pax: Othello, Flying Tomato, Wentworth, TC (Respect), Bloodshot, Vandelay (Respect), Bonnie, Polaroid, Hoosegow, Rollbar, Zeebow, Black Flag, Tin Cup, Trader, Greese Fire, Stella, Ice Tea, Folsom, Tooner, Lucky Charms, Spacebar
Spacebar welcomed the PAX to F3 Omaha at 5:30 am. Delivered the Mission Statement, 5 Core Principles and Disclaimer were given. The PAX moseyed around the track and gathered at mid-field for Warm-a-rama.
• Side Straddle Hops x20 IC
• Abe Vigoda x15 IC
• Tippy Taps x15 IC
• Big Ones x10 (3 count for each leg) • Goofballs x15 IC
• Sun gods (forward/backward) x20 IC
Pax gathered at the northern end of the infield and lined up along an imaginary end zone line. Pax progressed approximately 33 yards down field doing butt- kickers, 33 yards of alternating leg lunges, 33 yards of reverse leg lunges, reaching the south end of the infield.
Pax were then split into 5 groups of 5 Pax and did the Bear Crawl Inch Worm to the north end zone
A three-station grinder was set up for PAX. Stations #1 and #2 were positioned along the west side of the infield. Station #3 was positioned on the east side of the track, and acted as the push.
Station #1 and #2 consisted of 5 exercises each, AMRAP’d until pushed.
Station #1: Carolina Dry Docks x20, Low Dollies x20, Hand Release Merkins x20, LBCs x20 IC, Overhead Hand Claps x20
Station #2: ATMs (x2 Rounds), Flutter Kicks x20 IC, Moroccan Handclaps x25 IC, Big Boys x25, Bobby Hurleys x20
Station #3 consisted of 3 trips up the hill with an exercise at the bottom of the hill. The Pax ran up the hill forward, followed by 20 Monkey Humpers IC. The second trip up the hill was traversed backwards, followed by 20 Air Squats. The final time up the hill, we Bear Crawled, followed by 20 Bonnie Blairs.
Pax then ran to the next marker, positioned further along the track back straight away where they encountered another marker, where they ran up the hill backwards and returned to the marker where they did Air Squats x20.
Pax then pushed to Station #1. Station #1 pushed to Station #2 and Station #2 pushed to Station #3.
Grinder repeated until Omaha was called at 6:05.
• Big Ones x25
• Heals to Heaven x15
• E2K x15
• American Hammers IC, rancid-style
Count-a-rama and Name-a-rama followed.
Announcements / Prayers
CSAUP is on January 2nd. Pax in Queen Service have 2 weeks remaining. TC will be giving QS Pax a loving call for encouragement. Prayers to those fighting Covid-19.
With 2020 being what it’s been, Spacebar encouraged Pax to take time and reflect what each of us can be thankful for and find peace and happiness during this holiday season. Most of us have had a difficult year (my family lost one of my grandmothers in July). And if the holidays are a time of year that is difficult, reach out for help. Fellowship of F3 is here for all of us, not only a select few.