QIC: Short Sale
PAX: Thor, Obi One, Frosty, Patton, Mother Goose, SupaFly, Hoser, Barbershop, Doppler, Beaver, Mulligan, Moon Man

Gorgeous morning, brisk 48 degrees and light breeze

Plant grow and serve small workout groups for the invigoration of male community leadership

Free of charge
Open to all men
Held in a rotation fashion
Always held outdoors
End in a CoT

Warm-a-rama

Cherry Pickers
Tappy-taps
Big Ones
Sun Gods Front and Back
Imperial Walkers
Side-straddle Hops 10 out loud and 11 in silence – as expected we were excited to perform 10 wrestling style merkins as someone screwed up the 11 in silence. Always a nice treat to add in some additional merkins!

Station 1:
20 Monkey Humpers IC

15 second each: Line Jump
opposite foot forward/backward
same foot forward/backward
opposite foot side to side
same foot side to side

Station 2:
20 dips
20 – each leg – alternating step-ups

Station 3:
Sprint – 1 burpee
Sprint back – 1 burpee
Sprint – 2 burpee
Sprint back – 2 burpee
etc…

Station 4:
AMRAP
Rotation 1: Mountain Climbers IC
Rotation 2: Bobby Hurley’s
Rotation 3: Alternating Lunge’s
Rotation 4: Copperhead Squats
**rinse and repeat**

PAX discussed the upcoming Nugent 5k and expectations for Friday morning.

COT was short and sweet, often times in life we need to pivot and shift our minds in another direction. Often when this happens we need to leave people behind – and that’s ok. It’s not that we don’t love them, or want them in our lives but often they aren’t accelerating at the same pace as us. Keep accelerating and draw them up to you, don’t slow down and wait for them, this has caused me much angst and frustration in the past.

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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