Halleck Park | AO – The Pit | 72 degrees F

10K Pre-Run: Trench, Plague

5k Pre-Run: Trench, Plague, High Life, Double Dip, Fun Dip, Turnoble, TTT

PAX: High Life, Boiling Point, Feeny, Plague, Levy, Shrute, Trench, Double Dip, Rooney, Sweet Roll, Ship Lap, Fun Dip, Turnoble, TTT

Q: Tony The Tiger

6:00am TTT  welcomed the PAX. I then stated the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I am not a professional so modify if needed. Typing this now I realized I forgot the mission statement. UGH!

TTT did remember to remind the pax to leave no man behind and we leave no man where we find him-Learned this from the great HIM himself, Khakis(respect).

We Mosey’d from Shovel Flag toward the other side of the duck pond on top of the small hill for a little warm-a-rama. See Below.

Warm-a-rama

  • SSH – 20 IC
    • Don Quixotes / Windmills – 20 IC
    • Hillbilly’s – 20 IC
    • Batwings – 20 forward arm circles, 20 backward arm circles, 20 seal claps, 20 overhead claps IC
    • Goofballs – 20 IC
  • After completing the above we continued around the pond and stopped mid-way through the tree park for a little pre thing.

Pre-Thang

  • Johnny Cash / Ring of Fire – Group held Plank will each PAX member completing 10 Merkins around the circle. We did this two times around with no break. What a burner!
  • Continue our mosey to the practice football field.

The Thang

TTT set up a corn hole board at one end of the field with a hat full of fun workouts. If the volunteer made both bags the pax only had to run half of the field and do half of the workout. If the vaolunteer made one bag he had to choose half the run or half the workout without seeing the workout first. Out of the 7 stations we made it through only 2 bags were made which created a burner of a workout. The seven stations we complete are below.

Workout 1

10 Tempo Merkins – IC

20 Monkey Humpers – IC

30 Air Squats – On Down

Workout 2

10 Burpees – On Down

20 Pickle Pushers – IC

30 Bobby Hurleys – On Down

                  Workout 3

10 Carolina Dry Docks – On Down

20 Bonnie Blairs(Jumping Lunges) – IC

30 Mountain Climbers –IC

       Workout 4

10 Dive Bombers – on Down

20 Apollo Onos(Speed Skater)-IC

30 People’s Air Presses (Hold Squat with overhead air presses) – On UP

                        Workout 5

10-Seal Claps-On Open

20-High Knees-IC

30-Alt Crap Toe Touch-IC

            (Get in crab position and alt touch toes)

       Workout 6

10-Hand Release Merkins-On Down

20-Hydraulic Squats-IC

30-SSH-IC

Workout 7

10-Ranger Merkins- On Down

20-Lunges-IC

30-Groines-On Up

Omaha was called at 6:45

         6 Minutes of Mary

  • Freddy Mercuries – 20 IC
  • E2K (Elbow to Knee) – 20 Each Side SLOW
  • LBC’s – 20 IC
  • American Hammers – 25 IC

Name-a-Rama: See above

Announcements: Squeaky Clean is putting a blood drive on and we need more donors.

Prayers: No prayers today. Life is good!

COT: TTT shared with the group what he learned these past few weeks with a personal issue and how a fellow pax member helped him see the reason “why”. I encourage all to get the full story before jumping to a conclusion. Right wrong of indifferent always look at it from both sides.

The Plague lead us out in prayer.

AYE Tony the Tiger!

F3Omaha - 2064 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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