Date: 1/15/2021
Weather: Blizzard Conditions

Q: Pony Express
PAX: Big One, Retweet, Black Flag, ZBO, Room Service, Folsom, Wentworth, Slow Pitch, Waterboy, Tug Boat, Hard Hat, Convoy.

Warm-a-Rama:
SSH x 20 IC
Pickle Pushers x 10 IC
Alternating Shoulder Taps x 10 IC
Merkins x 20
Monkey Humpers x 20 IC
Moroccan Night Clubs x 10 IC

Pre-Thang: PAX complete all exercises listed then run a lap
10 Burpees
20 Merkins
30 Big Boys
40 Air Squats
Hit a Lap

Thang: Grab a partner then complete the exercise listed for the round you are on for the number of reps listed. Then sprint to the 25 yard line perform the same exercise and same number of reps, sprint to 50 same thing, sprint to other 25 same thing, then run back to the start. Exercises/Rounds:
1. Burpees x10
2. Merkins x20
3. Air Squats x30
4. H.R. Merkins x10
5. Bonnie Blairs x20
6. LBC’s x30
7. Makhtar N’Diayes x10
8. Groiners x20
9. Jump Squats x30

Mary:
1. Pony, Low Dollies x 20
2. Hard Hat, American Hammers x30 IC
3. Folsom, Marge & Homers until someone cried.

COT: If you’re going to do anything, do it all the way, not just when it is convenient or when you’ll be rewarded for it.

F3Omaha - 1534 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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