Beast PVC & Sandbag Workout
August 3, 2021 / AO – The Sanitarium/ Temperature: 60, near perfect morning
Pax: (13 total) Arch, Double Dip, Knobs, Rooney, Fun Dip, Baby Shark, Beta Max, Rollbar, Space Bar, Flowers, Feeny, and Hagis
Started promptly and welcomed the PAX to F3 Omaha at 5:30. The Disclaimer and 5 Core Principles were given. The men then moseyed around the track for warm-a-rama.
Dynamic stretches1. Side shuffle with squats2. Butt Kicks/High Knees3. Oil Derricks4. Power Skips / Super Mario Brothers5. Side Squats Wojo style6. Sun Gods x 10 IC forwards then backwards 7. Windmills
Set up lanterns at around the 20-yard line of the track on the far side with a list of 9 exercises at each lantern. PAX would take turns in groups of 3-4 carrying the 200 # Beast PVC Tube about 60 yards to the other 20 yard line and then that group would return the Beast back and forth. At the same time, one PAX from each group will run the short distance around the track to the base of the bleachers where they will see a 3rd lantern with 2 – 60 # sandbags for 10 power cleans and presses overhead, then carry the sandbag up the stairs and back down. After completion, the PAX will run straight across the field back to their group. Mumblechatter mostly surrounded the 200 # PVC tube filled with sand and Rooney got the most weight as he was the tallest of the PAX this morning. After Omaha was called, we partnered up and ran 50 yards to one end zone and did 5 Bropees and then ran to the other goal line for another 5 bropees.
MOM: 1) 15 Flutter Kicks
2)20 Heels to Heaven
3)15 Scissor Kicks
5)Rancid Style American Hammers
Hump Day Happy Hour at Kros Strain this Wednesday and also a first Friday lunch, 3rd F opportunity on August 21st, check Slack for details. Prayers for Firewalker and his family right now and also for Beta’s friend and his family for healing.
COT: “If everyone is moving forward together, then success takes care of itself.” Henry Ford YHC found this quote and thought that it would apply for this workout due to the moving forward and working together on the heavy PVC pipe. YHC has been out of town the past couple weeks and although I did find some ways to workout a little and keep moving, it just wasn’t the same alone vs. here in the gloom with the PAX. I really missed the comradery and the teamwork aspect of the workouts. I did some hotel gym elliptical workouts and some ½ murph workouts, but it just wasn’t the same. I am glad to be back in Omaha for a while now and happy to be working out and leading the PAX. Thank you for the opportunity to lead this morning.
We ended in prayer.