PAX: Othello, Knobs, Dr. Thunder, Gobbler, Trench, Doppler, High Life, Tony the Tiger, Squeaky Clean, Pain Killer, Girl Dad, Rooney, Fire Walker, FNG (Feeny), KOA, Zorro (Hate), and Ferdinand
Q: Patton (Respect?)

It was a brisk 27 degrees. PAX were gathered at 0530.
YHC covered the mission, core principles and disclaimer.
YHC led a short mosey around the track to the South end zone. The PAX circled and were in position for Warm-a-rama.
15-SSH (IC)
15-Tappy Taps (IC)
15 – Abe Vigoda(IC) (horribly mispronounced but the PAX knew what I meant)
15 – Cherry Pickers(IC)

The Pre-Thang
Jacobs Ladder – at the south end of the practice field
40 yards apart
West Side – Merkins 20-15-10-5
East Side – Air Squats – 5-10-15-20

The Thang.
Patton put cones on the 10 yards apart across the football field. The PAX counted of into 4 groups. For set 1, the PAX did 6 reps of the exercise, move to the second cone, do six more reps, move to the third cone, do six more reps, move to the fourth cone, turn around, move to the third cone (six reps), the second cone (six reps), the first cone (six reps), back to the starting point. So for each exercise, the PAX doing down and back movement divided up by six stops to do six reps of the exercise at each stop. The PAX completed this for six different exercises: Burpees / Walking Lunges, SSH (IC) / Bear Crawl, Diamond Merkins / Imperial Walkers, Bobby Hurleys / Crawl Bear, Carolina Dry Docks / High Knees, Monkey Humpers (IC) / Butt Kicks

The PAX moseyed back to the Shovel Flags for MOM.
15-LBC’s (IC)
1 Round – American Hammers (IC) Rancid style

CSAUP Jan 2nd at 0601
Shout out to Nemo who will wrestle for Elkhorn North Varsity tournament Saturday

Patton asked each PAX to say something they are thankful for as 2020 comes to an end.

F3Omaha - 1537 posts

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

The Sanitarium

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