Friday July 23 | Golden Spike | Burke HS | Weather: a balmy 71


Q: Flanders
Pax: Tee Ball, Sven, Spacebar, Squidward, Dr Thunder, Bear Grills, Tin Cup, Knee Cap, Golden Pike, Vandelay, Sister Act, Blades of Glory, Super Nasty, Tuna Fish, Starkist, Rainman, Black Flag, Gator, No Doze


Warm-a-Rama: tappy taps x 10 IC | big ones x 10 ic | imperial walkers x 10 IC


Pre-thing: 1 jog lap around track | air squats x 20 | 200m sprint straights, jog curves | monkey humpers x 20 IC | 200m sprint straights, jog curves | copperhead squats x 20 IC | 1 jog lap around track | hydraulic squats x 20 IC | 200m sprint straights, jog curves | squat jumps x 20 | 200m sprint straights, jog curves


Thing: divided Pax into 4 groups. 4 stations:
Station 1 (north goal line, complete all exercises then run to Station 2 to push Group 2): 30 sec plank | 30 sec chilcutt (elbow plank) | chilcutt Spider-Man x 20 IC | LBC x 30 IC
Station 2 (top of stairs East stadium): 15 burpees | 60 second wall sit *rinse & repeat until pushed
Station 3 (bottom of stairs East stadium): 25 dips | 25 inverted rows *rinse & repeat until pushed
Station 4 (south goal line, spring to north goal line Station 1 when pushed): 20 diamond merkins | makhtar n’diaye x 10 IC | 20 werkins | makhtar n’diaye x 10 IC *rinse & repeat until pushed


Mary: Freddie Mercury x 20 IC | Frozen Freddie x 20 IC | Flutter Kick x 20 IC | hammers rancid style x 20 IC


COT: Failure isn’t fatal, but failure to change might be.
No Doze prayed us out
Flanders

F3Omaha - 1964 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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