The Maize – Workout in a Box

August 9th, 2021

Copperfield Park

58 degrees and clear, moonless sky

PAX: Crab Cakes, Mr. Miagi, T-Ball, Blades of Glory, Escobar, Pit Stop , Unicycle, Barn Door, Mufasa, Fine Print, Gator, Butterfly (Respect), Wax On, Hawg (Respect), Slick, Yodle, Painkiller, Lincoln Logs (Respect Respect), Stretch

YHC — Thomas

I pulled into the parking lot and saw several vehicles already there, hinting to a good showing.  The crew slowly assembled and a number of pre-runners jogged in as well.  It was looking to be a good morning.

At 5:30 AM sharp I shared F3’s mission, core principles and credo.  There were no new guys this morning, and then we took off on a mosey toward the warm-a-rama location.

Warm-A-Rama

I didn’t have a pre-thang planned, so I decided a longer mosey for the warm-a-rama would help with timing.  We took off along the north trail toward the bowl.  It was quite dark and I had the lone headlamp, which came in handy as I left the trail, thinking I could cut to the bowl but fortunately saw the ditch and detoured around it.

We circled up and I made an announcement that I forgot to share earlier, which was that as always we’d be doing 10 burpees if we heard any train whistles.

Side Straddle Hops – 20 IC

Tappy Taps — 15 IC

Big Ones – 10 IC

Sun Gods – 10 IC Forward and Back

Cherry Pickers – 15 IC

This concluded warm-a-rama and the PAX took a mosey up the hill to the trail and then around to F street and headed toward the basketball court.

The Thang:  As I had hinted in the pre-blast, this workout would be in the box, or in this case the basketball court.  The PAX were split into four groups and instructions provided.  There was a station in each corner.  Three stations were AMRAP exercises, the fourth was the push.  To start each round we’d group in the middle for a set of twenty merkins.

Station 1

Air Squats

Frozen Freddies

Mountain Climbers

Plank Jacks

Station 2

Bonnie Blairs

Box Cutters

Bobby Hurleys

Carolina Dry Docks

Station 3

Alternating Shoulder Taps

Heel Touches

Air Dramas

Monkey Humpers

Station 4

Five burpees, followed by diagonal sprint, broad jump along baseline, diagonal sprint and then duck walk back to the station.

The PAX completed two full circuits and then Omaha was called.

6MOM

The PAX circled up and performed several core exercises:

LBCs – 20

Box Cutters – 15

E2K – 10 each side

American Hammers (Rancid Style)- 20

Announcements

Gator shared that there would be a pop-up AO this evening in Elkhorn followed by 2nd F activities at Jukes.  

The remains of fallen soldier Cpl. Page will be returned to Omaha tomorrow with an opportunity to pay your respects along Abbott Drive.

Prayers to Crab Cakes and the Vala family.  Prayers to the family of Mark Kaipust and his son.

COT

All of us here this morning made the choice to start our day fresh by joining this beatdown today.  I shared the following scripture that explains how the Lord has prepared us for good works.

Ephesians 2: 1-10

And you were dead in the trespasses and sins 2 in which you once walked, following the course of this world, following the prince of the power of the air, the spirit that is now at work in the sons of disobedience— 3 among whom we all once lived in the passions of our flesh, carrying out the desires of the body[a] and the mind, and were by nature children of wrath, like the rest of mankind.[b] 4 But[c] God, being rich in mercy, because of the great love with which he loved us, 5 even when we were dead in our trespasses, made us alive together with Christ—by grace you have been saved— 6 and raised us up with him and seated us with him in the heavenly places in Christ Jesus, 7 so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. 8 For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, 9 not a result of works, so that no one may boast. 10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

Know that the Lord loves you and has prepared you to do good things today.

Aye!

Thomas

F3Omaha - 2096 posts

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

The Maize

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