Thursday, December 31, 2020                                  

Copperfields Park, Omaha, NE                                                                                                                                                                         

3° Clear Skies                                                                                                                                                                                                                                                     

PAX:                                                                                                                                                                                                        

(11) – Roadhouse, Yodel, Tonight Show, Cheap Seats, Hard Hat, Crab Cakes, Dr. Thunder, Pain Killer, Wait Time, Mufasa, Convoy                                                                                                                                                                                                                                                  

QIC: Convoy                                                                                                                                                                                                         

Convoy gave the credo, mission statement, 5 core principles, and disclaimer.  No FNGs.                                                              

The PAX circled up by the shovel flags for warm-a-rama in the parking lot (lots of snow and ice on the field!)                                                                                                                                                                                                                                                              

Warm-A-Rama:                                                                                                                                                                                    

Side Straddle Hop (x10 I/C)                                                                                                                                                

Tappy Taps (x10 I/C)                                                                                                                                                                           

Big Ones (x10 I/C)                                                                                                                                                                 

Spiderman Lunges (x10, 4 count, I/C)                                                                                                                                             

Plank Jack Groiners (x10, 4 count, I/C)                                                                                                                                                          

Pre-Thang:                                                                                                                                                                                                           

None                                                                                                                                                                                                       

Thang:                                                                                                                                                                                                                   

PAX partnered up, 2-person grinder on the soccer field.  Cones at the near end with exercise list, cones at the far end to mark the destination line (lots of snow!).  Teams must complete exercises one at a time from top to bottom on the list, combining their reps to achieve the total.  If make it to end of list, rinse and repeat until “Omaha” called.  Exercises: 50 jump tuck burpees, 100 punch up merkins (4 count, I/C = 1 rep), 100 imperial squats (4 count, I/C = 1 rep), 100 starfish crunches (4 count, I/C = 1 rep), 100 diamond merkins, 100 star jacks, 100 big boy sit-ups.  Both partners start at the exercise cone line, one takes off running to the far end of the field while the other begins the exercise reps.  When runner returns, partners swap positions and reps continue until total met, then next exercise begins.                                                                                                                                                                                                          

6MOM:                                                                                                                                                                                                                  

Rosalitas (x20)                                                                                                                                                                                                      

Flutter Kicks (x20 I/C)                                                                                                                                                                                        

American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC) – 29 total reps                                    

Announcements/Prayers:                                                                                                                                                                                

CSAUP on Jan 2nd

COT:                                                                                                                                                                                                                       

Convoy talked about living each day with a purpose.  Shared a story about his son’s soccer team and how one parent used the phrase “with a purpose” to motivate his son.                                                                                                                                                                                         

Convoy closed with a prayer.                                    

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 Maize

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