PAX: Grease Fire, Borat, Swiper, Gryllz, Fire Walker, Icy Hot, Trench, Rooney, Arch, Fun Dip, Ditty, Skidz, High Life, Ferdinand, Ear Tag, Girl Dad, Bubbles, Slow Pitch, Crawl, Jean Claude, Double Dip, Chernobyl, Ice Tie, Hoosegow, Michelin, Ice T, Escobar, Lemon Law, Yogi

Q: Gipper and Gunner

Gunner and Gipper started promptly at 6:00am with the F3 greeting.  We stated the F3 Mission Statement and 5 Core Principles and the disclaimer.  We thanked all the Pax for coming to the beatdown and attending the shovel flag passing event.

Gipper lead the start of the workout with a short mosey from the shovel flag to the Warmarama location over to the field next to the Pavilion.

WARM A RAMA:

SSH X 20 IC

String Rippers x 10 IC

Sun Gods x 10 IC (both ways)

Windmill x 10 IC

Chinooks x 10 IC (both ways)

Imperial Walker x 15 IC

Cherry Pickers x 15 IC

After Warmarama the group moseyed across Lincoln Ave to the soccer field to conduct the Pre-Thang

THE PRE-THANG:

  • THE STEINL

PLANK 30 CT ; CHILCUTT 30 CT ; MERKINS X 10 ; AMAZING SPIDERMAN (R LEG) X 10 IC; MERKINS X 10 IC; PLANK 30 CT ; CHILCUTT 30 CT ; MERKINS X 10 IC ; AMAZING SPIDERMAN (L LEG) X 10 IC ; MERKINS X 10 IC

  • 21s

In unison, 21 SSH IC. Reps 1-5 were out loud and reps 6-21 were silent. Everyone must stop together at 21 or the penalty is 10 burpees on your own.

After the Pre-Thang; Gunner took lead of the beat down and led the Pax on a mosey to the parking lot next to the baseball fields for The Thang

THE PRE-THANG:

The Pax counted 1 through 3.  A workout circuit was set up by using the 2 softball fields and the large field adjacent to Halleck Ave.  Before splitting off to each field for the exercises, the entire group was led by Gunner with:

  • 10 IC Crab Cakes
  • 10 Scorpions
  • 10 Squats
  • 30 Calf Raises (10 straight; 10 Toes Out; 10 Toes In)

The Pax went to their Field number to perform the workout at each field.

FIELD 1- Back pedal from home to the first base foul pole

At the Foul Pole perform:

  • 20 IC GOOFBALLS
  • 20 WIDE MERKINS
  • 20 IC HIGH KNEES

SPRINT TO FOUL POLE

At the Third Base Foul Pole

  • 20 IC FLUTTER KICKS
  • 20 SQUAT KICKS
  • 5 BURPEES

HAIRY ROCKETTE KICKS BACK TO HOME

FIELD 2- Back pedal from home to the first base foul pole

At the Foul Pole perform:

  • 20 IC MTN CLIMBERS
  • 20 RANGER MERKINS
  • 20 IC IMPERIAL WALKERS – RED BULL STYLE

SPRINT TO FOUL POLE

At the Third Base Foul Pole

  • 20 IC BOX CUTTERS
  • 20 SUMO SQUATS
  • 5 BURPEES

HAIRY ROCKETTE KICKS BACK TO HOME

FIELD 3- Back pedal from home to the first base foul pole

At the Foul Pole perform:

  • 20 IC PLANK JACKS
  • 20 DIAMOND MERKINS
  • 20 IC JUMP ROPE

SPRINT TO FOUL POLE

At the Third Base Foul Pole

  • 20 ROSALITAS
  • 20 LUNGES (ALT. LEGS)
  • 5 BURPEES

HAIRY ROKETTE KICKS BACK TO HOME

After doing 1 trip around each Baseball field; Pax circled up in the parking lot where the entire group did a set of:

  • IC Crab Cakes – Set 2 was 15 Count; Set 3 was 20 Count
  • Scorpions– Set 2 was 15 Count; Set 3 was 20 Count
  • Squats– Set 2 was 15 Count; Set 3 was 20 Count
  • Calf Raises (straight; Toes Out; Toes In) – Set 2 was 15 Count; Set 3 was 20 Count

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

6MOM:

  • LBC’s x 15 IC
  • Dying Cockroach X 15 IC
  • Gas Pumpers X 10 IC
  • American Hammer x 20 IC

Announcements:

Sign up for Iron Pax Challenge

COT:

Gunner shared with the group how much of an honor it was to be the Site Q of The Pit. Gave thanks to the Pax for all their leadership and thanks to Firewalker, Knobs and Jean Claude for the outreach to the Papillion community to get F3 to grow so much in Sarpy County.  I  was so honored that The Plague reached out to me and asked to be Site Q of a great AO.  I was a bit nervous but definitely did not think about saying no.  Passing the shovel flag to Gipper to be the next Site Q of The Pit is a great fit.  Gipper has been with F3 Omaha for over 3 years, a resident of Sarpy County and is a staple to Saturday morning beatdowns.  It is going to be a joy to watch Gipper accelerate in this leadership role for the coming year, just always remember the flag. Congratulations Gipper.

Fomaha - 3663 posts

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

Uncategorized

Leave a Reply