49 degrees, almost full moon and not a cloud in the sky


Pax:. Othello, Polaroid, Bovine, Doll Face, Wahoo, Q: Short Sale
Short Sale promptly welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, Disclaimer, and 5 Core Principles were given. 

WARM-A-RAMA

  1. Big Ones x 10
  2. Sun Gods x 10 IC forwards then backwards
  3. Cherry Pickers x 10 IC
  4. Tappy Taps x 10
  5. Imerial Walkers
  6. SSH x 21 IC

Some of the PAX weren’t quite awake yet so they failed to stop at 21 which meant a nice round of wrestling merkins. After a bit of grumbling we discussed the Thang and got to work.
The Thang
STATION A:

  1. 15 Burpees
  2. 25 Merkins
  3. 30 Monkey Humpers
  4. 20 Diamond Merkins
  5. 20 Lt. Danger (lunge – lunge – squat – merkin)

**Bear Crawl to Station B**
STATION B:   AMRAP

  1. Al Gore
  2. Copperhead Squats
  3. Mountain Climbers
  4. Pickle Pushers
  5. Air Squats

**Lunge to Station C**
STATION C: AMRAP TIME TO CLIMB MERKIN MOUNTAIN

  1. Ranger Merkins
  2. Tempo Merkins
  3. Carolina Dry-docks
  4. Alternating Shoulder Taps
  5. Blades of Steel

**Sprint back to Station A**

MARY

  1. Freddie Mercury’s 15 IC
  2. Big Boy Sit – Ups’ 15 IC (decided this was best done facing up the hill which we all instantly regretted).

COTCOT was short and sweet, don’t take for granted the relationships that we have in front of us. I explained my experiences lately with my father and how they have effected me and the way I want to raise my son. Keep growing, keep loving and always stay in the moment. We aren’t perfect and that is what makes us special.
Prayer
Continued prayers for the south Omaha community, Creighton and the family and friends of Chris. 

F3Omaha - 2248 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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