Pax: Space Bar, Tug Boat, Black Flag, Water Boy, Crab Cakes, Folsom, Road House, Big One, Ice T, Tin Cup, Mother Goose, Vandelay, FDIC, Retweet, Hog, Super Nasty, TC (respect), Slow Pitch, Super Tasty, Wentworth, Zbo, Tuner, Wait Time, Saul

QIC: Blue Suede

Warm-O-Rama: Mosey (Around Ballfield). Red Bull SSH (20), Bobby Hurley Slap the floor ( 20),

Thing: Gassers inspired by Nolan Richardson

Partner 1 will perform each exercise denoted below as Partner 2 runs 10 yards back to end zone, 20 yards back to end zone and 30 yards back to end zone & jogs back to continue the exercise from the count accumulated by Partner 1. This continued until Omaha was called.

1. Burpees 50

2. Squats 150

3. Big Boy Sit-Ups 75

4. Little Baby Arm Circles with calf raises 150

5. Merkins 75

6. Imperial Walkers 150

Mary:

Captain Thor 1:4 (Big Boy/Hammer) We completed 3:12

Hammers Rancid style to 25

COT:

“If you want to go fast, go alone. If you want to go far, go together.”…

You can do a lot by yourself but you can do what seems impossible with a great team that is your F3 Family around you!

F3Omaha - 1537 posts

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

Golden Spike

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