October 14, 2021 | AO – The Maize | ~44° clear skies

20 PAX: Mr. Miyagi, Gator, Blades of Glory, Ozark (Respect), Tee Ball, Mako, Cheap Seats, Lite Brite, Barn Door, Griswold, Hard Hat, Lincoln Logs (Respect/Respect), Sasquatch, Obi-Wan, Fine Print, Escobar, Mufasa, Convoy, Pippen, Slick

Q: Slick

At promptly 5:30, PAX were welcomed to a beautiful morning at the Maize. Explanation of the mission of F3, the core principles, and that Slick is NOT a professional so modify as necessary. No FNGs.

Slick called the group to think about their favorite dessert and that he would be asking them about what it is later in the workout.

Mosey/Warm-O-Rama: 

PAX made their way down D street, to Atlas, to 202nd Ave and back down 202nd street stopping 4x, the last being the basketball court

  • 15 SSH IC
  • 15 Tappy Taps IC
  • 15 Imperial Walkers IC
  • 15 Cherry Pickers IC

Pre-Thang: 

PAX partnered up and spent 10 minutes in a mini-grinder on the basketball court lined up on the North baseline

  • Partner 1: Burpees AMRAP
  • Partner 2: Run down to South baseline, back peddle back to North baseline

Mosey back to shovel flags for Thang explanation

The Thang:

PAX counted off to form 3 groups

  • Group 1: Burpee Station (push group)
    • 10 burpees and push to Group 2
  • Group 2: Coupon Station
    • 10X coupon swings
    • 10X alt gravediggers
    • 10X curls
    • 10X rows
    • 10X deadlifts
    • 10X Alt Coupon Merkin
    • R&R until push group arrives
  • Group 3: Core station
    • 10X big boyz
    • 10X frozen freddy’s IC
    • 10X gas pumpers IC
    • 10X mountain clumbers IC
    • R&R until push group arrives. Mosey down to burpee station

Mary 

  • Rancid-style Sarpy Slammers IC

Count-o-rama/Name-o-rama

Announcements/Prayers

  • Signing of Nugent’s bat if you haven’t already done so
  • Halloween workouts and 2.0 workouts coming up (stay tuned)
  • Ta-Ha-Zu-Ka park pop-up with Patton Friday
  • Miyagi’s 2.0
  • Blades of Glory thoughts/prayers for results being finalized 

COT

Slick went around the circle and each HIM named their favorite Dessert. Fine Print mentioned he also enjoys Mufasa’s M’s brownies…

Slick’s message was about having balance in life, and that includes how we nourish ourselves with food and workouts. We put in the work today, and it was now time for each one of us to enjoy National Dessert Day. Aye!

F3Omaha - 2248 posts

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

The Maize

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