Oracle Workout

08-07-2021 Led by Cutting Edge

It was a beautiful Saturday morning out at the Oracle. There were 4 HIM’s present: Hay Hay, Vandalay, Cheap Seats, and Cutting Edge.  The numbers were low, but the intensity was high! 

We started at 7AM Sharp.

Warm-a-Rama 7:01AM:

We mosey’d over to the parking lot just to the east of the school for our warm-a-rama:

Sun gods x 10 forward IC

Sun gods x 10 backward  IC

Side straddle Hops x 20 IC

Tappy taps x 10 IC

Windmills x 10 IC

Pre-Thang 7:06AM:

To get the legs moving we all spread out and did 4 sets of medium intensity run/sprints: (about 60 to 65%)

  • Ran forward about 50 yards and forward back to the starting position.
  • Ran forward 25 yards to the cone in the middle, ran back to the starting position, ran the full 50 yards and then ran back to the starting position.
  • Ran backwards the full 50 yards and backwards back to the starting position.
  • Did Karaoke strides 50 yards and karaoke strides back to the starting position.

We also went for a .75-mile run (approximately) where we had 5 different stations along the way.  

  • Station 1 – 10 Burpees
  • Station 2 – 20 Chuck Norris Merkins
  • Station 3 – 10 Burpees
  • Station 4 – 1 complete round of circle Merkins
  • Station 5 – 10 Burpees

The Thang 7:26AM:

We mosey’d back to the school and did a 5-station obstacle course that went around the school.  Below are the 5 different stations. 

  • Station 1 – 20 pull ups at the playground, 25 air squats, run forward to station # 2.
  • Station 2 – 25 Bobby Hurleys, 20 Carolina Drydocks, bear crawl to station # 3
  • Station 3 – 10 4×4’s.  (1 4×4 is a burpee where you get into plank position, do 4 merkins, 4 mountain climbers, and then back up to the starting position.  That makes up 1 4×4.)  Run forward to station # 4
  • Station 4 – 20 shoulder taps IC, 25 Bonnie Blairs, lunge walk to station # 5
  • Station 5 – 20 dips against the rail, 25 step ups against the rail run forward to station # 1

Rinse and Repeat.

7:49 AM Omaha was called

6 Minutes of Mary 7:50AM:

  • 20 Freddy Mercury’s IC
  • 20 LBC’s IC
  • 20 American Hammers IC

Circle of Trust 7:52AM:

We did the name-o-rama and there were no FNG’s. 

With the Olympics going on I brought up a verse written by the Apostle Paul that compared life to a race:

2 Timothy 4:7 “I have fought the good fight, I have finished the race, I have kept the faith.”

We discussed that at the end of the Apostle Paul’s “race” he was proud of the fact that he fought for what he believed in to the best of his ability even though he wasn’t perfect.   He didn’t care much about his wealth, his education, athletic ability or anything like that.  I encouraged all there to focus on the things they really believe in so that if we’re fortunate to make it to an old age we can have the same feeling of pride that the Apostle Paul had.

We prayed to give us strength to hold on to our beliefs, we also prayed for all the teachers in the upcoming school year.  Finally, we prayed for someone going through radiation currently.

F3Omaha - 2096 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