5/11/21 F3 Omaha. Site-The Sanitarium, 5:30am, 43deg and beautifully calm
Q: Honey Stinger
PAX: Knobs, Baby Shark, G-Rooney, Trench, Double Dip, Girl Dad, Schrute, Bear Grills, Schnapps, Gobbler, Levy, Haggis, Swiper, Dr. Thunder, Feeney, Arch, Squeaky Clean, welcome FNG Pitch Fork
Mission statement, core principals and a warm welcome for the FNG
5:32am-PAX takes off on a salty mosey and a half lap around the track. Stinger has the PAX circle at midfield for WOR
WOR: Goof Balls, Sun Gods/Calf Raise, Imperial Walkers, SSHs, Steve Earls, High Knees, Yoga Stretches, Tappy Taps
Much to the surprise of the PAX Stinger transitions into a Pre Thang directly after the WOR that includes Bobby Hurleys 15, Monkey Humpers-15IC, Werkins-15, Plank Jacks-15IC, Pickle pushers-15IC, Pickle Pounders 15IC. This lead to Alternating shoulder taps 10IC and then a series of isolation planks and chill cut planks, downward dogs, howl at the moon, single arm plank extensions and child’s pose. Mumble chatter was mid range and at one point i heard a PAXmen say “I thought this was the warm up!” My soul gleamed with pride.
2nd Pre Thang. The PAX returns to the track to do 10 Squat Jumps, mosey to the turn for 20SSH IC, mosey to the strait for 15 merkins and finished on the curve for 5 Burpees. Rinse and repeat for 2 more laps. After the last set of Burpees Stinger instructs the PAX to partner up for a two man grinder at the base of the hill.
One man runs the hill while the other partner does:
Merkins-75, Air Squats-75, LBCs-50IC, Monkey Humpers-50IC, Carolina Drydocks-50, SSHs-75IC, Big Boys-50, Seal Claps-50IC
6:04am-Stinger yells Omaha and the PAX gathers the cones and their aching limbs and moseys to the shovel flags for 6MM.
6MM: flutter kicks, marge and homers, box cutters, LBCs, Big Boys, American Hammers
Announcements: F3 Foundation, Mental health Pop Up,
COT: Inspired by Wait Time during most recent GLUE-OOM podcast: Allow yourself to be seen and to see others in the PAX my brothers. We all have a desire to be acknowledged and appreciated whether we realize it or not. Being seen and acknowledging others is a major piece of glue that ties the PAX together and intensely increases the 2nd F. Send texts, make calls, introduce yourselves, start conversations during beatdowns, go to coffee when you can, send emails, attend first Friday, be vulnerable and allow the PAX to see all that you have to offer, good or bad.