PAX: Strokes (Respect), Broadside, Summit, Grills, Wide Right, Stella, Moon Man, Jeeves (Respect), Sister Act, Sportiva, Edison, Bloodshot, Tin Cup, Mother Goose, Bubbles, Borland, Bear Grylls, Dr. Thunder, Protractor, Buns of Steel, Rollbar, and Stink Bait.
Co-Q – Patton and Doppler
It was a beautiful morning. We experienced a gorgeous sunrise. 24 PAX were gathered,
YHC and Doppler covered the mission statement, core principles, moto, and disclaimer.

Warm-a-rama –
10 – SSH (IC)
10 – Wind Mills (ISlowC)
10 – Tappy Taps (IC)
10 – Cherry Pickers (IC)

THE PRE THANG
JACOBS LADDER AT THE HILL
RUN UP THE HILL – MERKINS – 20 – 15 – 10 – 5
RUN DOWN THE HILL – AIR SQUATS – 5 – 10 – 15 – 20

THE THANG
2 MAN GRINDER
1 MAN RUN DOWN AND BACK WHILE THE OTHER MAN DOES EXERCISES
MOVE TO THE NEXT EXERCISE AFTER TEAM COMPLETES TOTAL COUNT
50 – BURPEES
100 – BIG BOYS
150 – BOBBY HURLEYS
200 – OVERHEAD CLAPS
250 – LOW DOLLY’S
300 – AIR SQUATS
RINSE AND REPEAT UNTIL OMAHA IS CALLED

POST THANG
MUCHO CHESTO (Chest blaster exercise intended to build mucho chesto.)
20 – DIAMOND MERKINS
20 – MERKINS
20 – WIDE MERKINS
20 – STAGGER MERKIN LEFT
20 – STAGGER MERKIN RIGHT

Mary –
American Hammers Rancid Style

COT –
We focused on the 6th Man Stella
Stella was EH’d by Walk On
His name is Stella for Home Brew
He doesn’t do too much now due to kids

YHC led us out in prayer

F3Omaha - 2100 posts

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

The Octagon

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