The Woodshed – 6 minute Abs

May 13, 2021/AO – The Coop/Temperature: 45 Degrees

Pax: Gumbo, Wentworth, Huffy, STELLA, Lansbury, Toadstool, Smashmouth, Spacebar, Flanders, Beta Max, Buns Of Steel, Brazilian.

Q: Safe Ride

Safe Ride welcomed the PAX to F3 Omaha at 5:30am.  The Mission Statement, 5 core principles, and disclaimer were eloquently recited by the Q.  Safe Ride noted that pool/beach season is quickly approaching.  Therefore, Safe Ride’s workout today would be focused on the core. 

WARM-A-RAMA

The PAX moseyed from the shovel flags to church parking lot across the street.  Once at the location, the following exercises were performed:

  1. SSH
  2. Tappy Taps
  3. Big Ones
  4. Mountain Climbers
  5. Merkins

THE THANG:

Six Minute Abs!!  The PAX would mosey around the Coop, stopping at six different locations to perform ab exercises. 

  1. Station one:
  • Alphabet
  • Australian Snow Angels
  • Gas Pumpers
  • American Hammers
  1. Station two:
  • Plank (60 seconds)
  • Big Boys
  • Chillcut (30 seconds)
  • Low Dolly
  • American Hammers
  1. Station three:
  • LBCs
  • Heels to Heaven
  • Flutter kicks
  • American Hammers
  1. Station four:
  • Marge & Homer
  • Chillcut (60 seconds)
  • James Bonds
  • American Hammers
  1. Station Five:
  • Huffy 10 Speeds
  • Protractor
  • American Hammers with a twist.  While performing the exercise, Safe Ride instructed 2 PAX bear crawl up the hill near the playground and jog back. Upon their return, 3 more back bear crawled.  The last group then completed the task.
  1. Station Six: Back at the Shovel Flags
  • Freddie Mercury
  • Heel touches
  • Dying cockroach
  • American Hammers

COT:

Safe Ride kept his COT short and sweet today.  He reminded the PAX that F3 is more than a workout group.  He relies heavily on F3 for his mental health and well-being.  Life can be difficult and that’s all the more reason to lean into this group of HIM.  It’s okay to be vulnerable. 

ANNOUNCEMENTS/PRAYERS:

  • Brick Builder event on 6/12.  Be sure to register through f3omaha.com.  Celebration the night before at Stinson Park (M and 2.0 friendly).

Beta Max took us out in prayer.

Go Carpe that Diem!

Safe Ride

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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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