AO – The Rope

Wednesday , December 30, 2020

22 degrees; 7” of fresh powder

Q – Chucky

PAX: Armbar, Cheap Seats, Mufasa, Wait Time, Kill Switch, Cool Running, Tug Boat, Tube Socks, Roll Bar, Pantyhose, Convoy, Moon Man, Hard Hat, Birdman, Thomas, Doppler, Flanders, Griswold, Tater Tot

5:31 AM – The PAX we’re forced to move parking lots so the plows could do their work, hence the late start. F3 Core Principles reviewed, Mission Statement and disclaimer given. Icy on the roads and 7 inches on the ground. PAX did mosey to second parking lot where they lapped they parking lot with high knees, butt kickers and Carioca then mosey to the first parking lot for warm-a-rama.

Warm-A-Rama. Consisted of: sun gods, tappy taps, side straddle hops, imperial walkers

The Thang – Today was the Gruden Grinder where the PAX lined up on the goal line with cones Set up at 10, 20, 30, 40 and 50 yards. We would sprint to designated yardage and complete the exercise with the same reps as yards then sprint back to the goal line and holding a plank till the six was in. Not much mumblechatter with the exception of Tater Tot screaming for joy with every rep #Beast.

Exercises were as follows:
10 yards/reps – burpees
20 yards/reps – merkins
30 yards/reps – jump squats IC
40 yards/reps – side straddle hops IC
50 yards/reps – Carolina dry docks
50 yards/reps – Big Boy Sit ups
40 yards/reps – Bobby hurlies
30 yards/reps – Bonnie Blair’s IC
20 yards/reps – werkins
10 yards/reps – burpees

The PAX finished strong with a 100 yard dash through the fresh powder only to have 40 side straddle hops IC waiting for them. Omaha was called at 6:08

MOM – We met at the basketball court and laid in the snow for some American Hammers(25IC) and flutter kicks(20IC)

Announcements: CSAUP on Jan 2 at 6:01 AM – Stinson Park. Still more to come. Voluntary Donations at CSAUP for F3 Foundation. Prayer requests mentioned and noted. COT today the PAX was challenged with remembering and being able thankful for all the good that happened in 2020, instead of focusing on the negative. We all blessed in many different ways, it’s important for us HIMs to remember that and share that message with others.

Today the PAX won in the snow, it was hard and fun and time well spent.



F3Omaha - 1537 posts

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

Top Rope

Leave a Reply