PAX: Pony Express, Icy Hot, Slow Pitch, Tater Tot, Samples, American Picker, Door Dash, Thing 2, Two Step, Bovine, Khakis, Spread Sheet, Grease Fire, Frosty, Umpa,

Q: Gunner

We started promptly at 5:30am with the F3 greeting.  I stated the F3 Mission Statement and 5 Core Principles and the risk disclaimer and some minor mumble chatter to allow a 5:31 Pax arrival to park and join us before we moseyed off to creep corner for warmarama.  

We did a quick, minor about-face at Creepy Corner due to some skunk activity.  We went across the street to circle up for warmarama.

WARM A RAMA:

15 IC Hairy Rockettes

15 IC Imperial Walkers

15 IC High Knees

15 IC Rosalitas

15 IC Squat Kicks

15 Merkins

Warmarama was a tobata-style action. We did these exercises 3 in succession, 3 times before mosyeding off for The Thang

The Thing – was performed at the Elmwood Golf course 6th and 8th tee box area. Pax counted off in 1s and 2s for 2 groups.  Group One ran the cart path hill loop while the other group did these exercises using the tee box wall

Station 1

  • Motivators -start at 5 and count down
  • 15 Dips
  • 15 IC Slow Pitch Swimmers
  • 15 Dips
  • 15 IC Alternating Shoulder Taps

RUN A LOOP AROUND THE CART PATH

Station 2

  • 15 One leg lunges
  • 15 Half Step Ups Keep left foot on top and step up only with right leg-switch at 15
  • 15 IC Normal Step Ups

RUN A LOOP AROUND THE CART PATH

Called Omaha @ 6 am. We remained at the tee boxes and as a group we performed 20 Alarm Clocks. We also performed Mary at The Thang location

Mary

Capt Thors – 1:4 ratio of Big Boys and American Hammers up to 6 and  30 reps

At 6:08 we moseyed down the hill to the shovel flags

Announcements and Prayers

Vala ticket pick up

Announcement for Bubbles new son

Prayers for BOS’s mom

COT

Read a brief article about Roberto Clemente being a great HIM and how he passed away in the act of helping others.

F3Omaha - 2096 posts

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

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