The Pit Backblast -Special Shuttle

1/9/2021, 7:00am | The PIT | 20 Degrees and Dark and cloudy

PAX:  Gobbler, Huffy, Arch, Marve, Trench, FNG-Ship Lap, FNG-Pinkman, Girl Dad, Baby Shark, High Life, Ferdinand, Firewalker, Rooney, Squeaky Clean, Ear Tag

QIC:  Tony The Tiger

At precisely 7:00am        

TTT welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. Asked if there are any FNGs today? There were 2.

TTT then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  Stated the “I am not a professional! So modify as needed” disclaimer

Warm-A-Rama

  1. 20- SSH-IC
    1. 15- Tappy Taps-IC
    1. 20- Sun Gods (10 each direction)-IC
    1. 15-Imperial Walkers-IC
    1. 15-Cherry Pickers-IC
    1. 15 IC Hairy Rockettes
    1. 15 IC High Knees
    1. 15 IC Pickle Pushers

Pre-THANG

Pax Moseyed a ½ mile to the parking lot east of the Duck Pond for the Thang!

But on the way to the Thang Pax stop half way at the guardrail and line up along guardrail.

All Together on the guardrail-

15 Dips

15 Derkins

15 LBCs

Then back pedal up to the Papio Trail and Bear Crawl Back to the guardrail

  • Rinse and repeat this for a total of 3 Sets

Moseyed to The Thang in the East Parking lot

The Thang

The Thang at the Parking lot East of Duck Pond

Set 1      25-Merkins-On Down

                30-Air Squats-On Down

                20-Freddy Mercuries-IC

Shuttle run

Set 2      25-Werkins (Wide Merkins)- On down

                30-Air Squats-On Down

                20-Heals to the Heaven- IC

Shuttle run

Set 3      25- Diamond Merkins-On Down

30-Brazillian-Tugboat Squats-IC

20-Big Boys-On Up

Shuttle run

Set 4      25- Hand Release Merkins-On Down

30-Ha-Yays (Squat and kick)-On Down

20-Low Dollys – On Open

shuttle run

Set 5      25- Ranger Merkins-On Down

30-Alternating Side Lunges- On Down

20-American Hammers – IC

shuttle run

Shuttle Run in the parking lot-Sprint to first line- Sprint back to start-Sprint to 2nd line-sprint back to start line-sprint to 3 line-sprint to start for end of set

TTT called Omaha at 7:45am and the Pax ran the ½ mile back to the shovel flags

Announcements/Prayer Requests: 

  • Donate to F3 Omaha Foundation on Venmo

COT:  Thankful for the support and male camaraderie F3 Omaha has provided to me in my life.

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