March 5, 2021  |  AO: The Golden Spike  |  Temp 35 Degrees

29 PAX: The Worm, Convoy, Roadhouse, Wait Time, Tonight Show, Crab Cakes, Tomas, Folsom, Touche, Cheap Seats, Golden Pike, Two Step, Wentworth, Waterboy, Grease Fire, Vandelay (respect), Hogg (respect), Chippendale, Rollbar, Space Bar, Hoosekow, Slow Pitch, Tugboat, Tin Cup, Z-Bo, Dirty Bird, Black Flag, Saul. Q: Ice T

At 5:30 Ice T welcomed the PAX to F3, explained the five core principles, inquired if there were any FNGs, explained that I dislike prime numbers, and then moseyed around the track to mid field.

Warmarama

-SSH 15 IC

-Tappy Taps 15 IC

-Imperial Walkers 15 IC

-Cherry Pickers 15 IC

Pre-Thang

Played “Southern Comfort Zone” by Brad Paisley; did a BLIMP (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks) workout, one minute each, during the five-minute song.

The Thang

This was a beast of a workout, pushing exercises beyond comfort to being entirely uncomfortable. Three stations with a push group running a half-lap around the track.

Station Arms: 37 Merkins, 37 Alternating Shoulder Taps, 37 Overhead Seal Claps, 37 Diamond Merkins, 37 Carolina Dry Docks, 37 Morroccan Night Clubs (Rinse and Repeat)

Station Baseload: 41 Jump squats, 41 Apollo Ohnos, 41 Johnny Dramas, 41 Jump tucks, 41 Bonnie Blairs, 41 Bobby Hurleys (Rinse and Repeat)

Station Core: 43 Freddy Mercurys, 43 Low Dollys, 43 Plank Jacks, 43 Instagram Models, 43 Zebra Kicks (Plank, tuck a knee in, then heel to sky), 43 One-legged burpees (Rinse and Repeat)

Group 4: push group, run around the track to push the next group

6MOM

Gas Pumpers – 15 IC

American Hammers – one/PAX IC

Circle of Trust

Focus of the COT was growth through discomfort. Many of us tend to go into the weekend and do what is comfortable. I challenged the PAX to seek out discomfort in order to continue growing. My commitment was to do crafts with my youngest child, as I am not a craft-oriented person at all.

-Ice T

F3Omaha - 1734 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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