F3 Omaha December 12, 2020- The Oracle AO 0700, Skipper Q

12/12/2020:  The Oracle 0700 edition.  29 degrees, fresh snow (3.5-4 inches), mostly cloudy, wind S at 10 mph

PAX:  Black Flag, LPC, Vandelay, Folsom, Cheap Seats, Tugboat, Ice T, UHaul, Skipper

Q: Skipper.  Skipper presented the mission and disclaimers.

Warm-A-Rama:  the PAX performed 20 SSHs, 15 Cherry Pickers, 15 Hillbillys, 10 Merkins, 10 Mountain climbers, 10 LBCs

Pre Thang:

The PAX moseyed around the school to the low flat playground area on the west side, broke into two groups of four, and fell in onto sleds.  One member of each group stayed at the starting line and one at the finish line.  One pulled the sled and the final group member rode in the sled to the finish line.  At the finish line, the sled puller would stay there, the sled rider would take over as puller, and the PAX who had been waiting would become sled rider.  The PAX cycled through the routine, back and forth, for approx 15 minutes with loud and boisterous enthusiasm.

The Thang:

The PAX then moseyed around the front of the school to the playground on the north side.  There the PAX found four exercise stations in a nautical layout.  1 (Stern): 10 burpees; 2(Port): Merkins AMRAP; 3 (Bow): Bear Crawls up a small incline by the jungle gym, and 4 (Starboard): Big Boy Situps AMRAP.   Stern was the push station.  PAX broke into 4 groups and rotated around the stations.  

Second and third time at each station found different exercises:  Stern: 20 Bobby Hurleys, then 20 Bonnie Blairs; Port: Diamond Merkins then Werkins; Bow: Lunges up and down incline; Starboard:  Freddy Mercuries and Mountain Climbers.

Upon Skipper calling Omaha, the Pax moseyed back to the shovel flag.  

6 MOM:

15 Dollys, 15 Freddy Mercurys, 15 LBCs, 15 Flutter Kicks, 9American Hammer (cadence count rotated around).  


Count off and Name-A-Rama.  

Announcement & Prayer: CSAUP at beginning of January, can still contribute to Queen’s Challenge.

Circle of Trust – Message from the Q- Skipper:

Suggestions for resiliency, “Hunt the Good Stuff”

F3Omaha - 1519 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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