September 6, 2021 // AO: The Octagon // 108th & Grover // 620

The Qic arrived at 540am to Golden Pike and Mac N Cheese pre running around the track at the Westside Career Center. The first thing that YHC noticed was the length of the grass on the football field. As a result an audible was called and the thang was set up in the parking lot. 

PAX: (7) Golden Pike, Wentworth, Rollbar, Spacebar, Skipper, Painkiller, Dr. Thunder

Q: Icy Hot

The PAX was promptly welcomed at 600am by the Qic with the F3 mission statement, core principles, and the disclaimer.

Warm-A-Rama:

The PAX moseyed to the back parking lot for warm-a-rama.

Side Straddle Hops – 20 IC

Imperial Walkers – 12 IC

Tappy Taps – 10 IC

Big Ones – 10 IC

Chinooks – 10 IC one direction, 10 IC the other

Goof Balls – 15 IC

After warm-a-rama the PAX moseyed back around the building to the hill on the northeast side of the football field for the Pre-thang.

Pre-Thang:

The Pre-Thang consisted of burpees on the bottom of the hill, Bernie Sanders up the hill, jog back down the hill and add 1 burpee each time you return to the bottom of the hill. The PAX started with 1 burpee and worked up to 11 burpees before they proceed to the Thang.

Thang:

The PAX partnered up for a buddy grinder. Each pairing would do the exercise listed on the weinke and then proceed to the next station. After the PAX completed the preceding exercise they would proceed to the next listed exercise the next time they returned to the station. Each group made it through five exercises before Omaha was called.

Station 1

Merkins 20

Cherry Pickers 20 IC

Werkins 20

Sun Gods 20 IC Forward/Backward

Shoulder Taps 20 IC

Station 2

Big Boys 20

LBC’s 20 IC

Low Dollies 20         

Flutter Kicks 20 IC

Frozen Freddies 20 IC

Station 3

Air Squats 20

Plank Jacks 20 IC

Groiners 20

Monkey Humpers 20 IC

Mountain Climbers 20 IC

Omaha was called at 635am, and the PAX circled up near the shovel flags.

6MOM:

American Hammers – Rancid style two times around.

Announcements/Prayers: Family Day at Vala’s Pumpkin Patch is September 19th. Please RSVP

Rollbar has his 24 hour Ruck in support of JDRF1. He would love some people to come out and ruck with him for a period of time.

Prayers for the Vala family and the Kaipust family.

COT:

The PAX has been affected by tragedy recently. Use this as a good reminder to cherish each day and enjoy the memories that we have the ability to create today on this Labor Day.

Aye!

Icy Hot

F3Omaha - 2251 posts

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

The Octagon

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