PAX: Gunner, Polaroid, Bovine, KC, Oahu, Rooster, Doll Face, Demagorgon, Stitches,
Othello. QIC: Side Dish


Temp: Overcast, mid 50s, no 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:
Pax ran from the shovel flags to the playground to begin
warm-a-rama
15 Side Straddle Hops
15 Tappy Taps
15 Cherry Pickers
15 Big Ones
15 Windmills
Alternating downward dog and seal stretch for 5 counts


Thing:
Count off by 4
Station 1: Sprint to the crest of Chicago Street hill, 15
monkey humpers IC
Run to bottom of Chicago Street hill, 15 monkey humpers
PUSHStation 2: 15 LBCs IC
15 Banana Boats IC
15 Heels to Heaven IC
Repeat until pushed
Station 3: 50 Air Squats
50 Mountain Climbers
50 Lunges IC
Repeat until pushed
Station 4: 15 Count Lock-off (hold pullup position, bicep and
forearm at 90 degrees)
15 Merkins
15 CDD


Post Thing:
As a group, sprint to the top of Chicago Street hill, Al Gore for
the 6, run down
Chain run back to the shovel flags for a round of American
Hammers, Rancid Style


COT:
Be Happy. You cannot change the past, the future is not here
yet, so nothing can stop you from enjoying the moment. “I’ll
be happy once I get that promotion, make more money, buy
a bigger house, nicer car, the kids go off to college, get a
boyfriend/girlfriend/spouse, etc.” “I would be happy except I
got up this morning and someone made me sprint up a hill.”
We can wait for any number of things that we think will make
us happy and we can dwell on the past and let it draw on us.
Or we can make a conscious effort to enjoy what’s around us while we have the opportunity. There’s only one chance to
enjoy today, it’s gone tomorrow.

F3Omaha - 2096 posts

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

Ironwood

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