Halleck Park, Papillion: 68 degrees and nice   

PAX: Gipper, Jean Claude, Rooney, Feeney, Baby Shark, Trench, KOA

Q: Gunner

Started this morning’s beatdown promptly at 6 AM, with the welcoming and stating the F3 Mission and 5 core principles.

Remembered to state the injury disclaimer and welcomed the FNG.

Warm-O-Rama -In the Arboretum

15 Hairy Rockettes

15 Frozen Wind Mills

15 Hillbillies

15 Moroccan Nightclub

15 Ralphies

Pre Thang- Moseyed to bleacher stations near the softball fields and performed 7 sets of:

Set 1 – 10 dips: 10 IC SSH

Set 2 – 15 dips: 15 IC SSH

Set 3 – 20 dips: 20 IC SSH

Set 4 – 25 dips: 25 IC SSH

Set 5 – 30 dips: 30 IC SSH

Set 6 – 35 dips: 35 IC SSH

Set 7 – 40 dips: 40 IC SSH

The Thang – In the North Soccer Fields just South of the Papio Trail. We divided into 2 Groups and each group went to the opposite direction to the cone station. At each cone station the group did these exercises:

  1. 50  Low Dollys
  2. 50  Pickle Pushers
  3. 50  Heals to the Heaven  
  4. 50 Big Boys
  5. 50  Windshield Wipers  
  6. 50 IC Freddy Mercury’s  
  7. 50 IC LBCs
  8. 50 IC Dying Cockroaches

The 2 goups met in the middle of the workout area to perform a 30 Count of Supermans

  1. 50  Bonnie Blairs
  2. 50 IC plank jacks
  3. 50 Groiners
  4. 50 Bobby Hurleys
  5. 50 IC Mountain Climbers
  6. 50 Rosalitas
  7. 50 IC Monkey Humper
  8. 25 Turkish Get Up

Omaha called at 6:48 am and moseyed back to the shovel flags.

Mary

Calves – Inner – Outer – Middle

Annoucements

Jean Claude announced an Expansion AO for a boot-camp style beat down on Mondays. Details TBD

Trench mention 12 in 21 run for Sunday

Gunner announced next Saturday Patriot Games CSAUP.

COT – Provided a quote about being smart and stupid to be funny that Conan O’Brien said on his last episode.  As men we can find humor in some of the silliest stuff and that is a great quality.  Always laugh and keep a great sense of humor about life and yourself. Gunner closed us out in Prayer

F3Omaha - 1739 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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