November 30, 2021/AO – The Colosseum – temperature a chilly 39 degrees.

Pax: Stella, MK, Hat Trick, Grass Roots, Honey Maid, Ice T, Q Tip, Sister Act, Jack Rabbit, Tin Cup, Dirty Bird, Sportiva, Beta Max, Folsom, Hawt Dawg, Lansberry, Samples and Tenderfoot

Q: Tenderfoot

Tenderfoot promptly welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, 5 Core Principles and Disclaimer were given. The PAX moseyed around WHS track and circled around the W for warm-a-rama.

WARM-A-RAMA

Once at the location, the following exercises were performed:

  1. 12 SSH x IC
  2. 12 Windmills IC
  3. 12 string rippers IC
  4. 12 sobriety style Sun gods IC forward then backward
  5. 12 Monkey Humpers IC

PRE-THANG

25 Yard Ladder Run: PAX lined up on the goal line and ran out to the 25 and did 5 merkins and back to the goal line. Then to the 50 yard line and 10 merkins. Then to the 75 and 15 merkins. And the opposite goal line and 20 merkins and back. Repeat one more for seconds.

THE THANG

The PAX paired into groups of two for “second helpings”. The two-PAX groups

Non-Running Station

  • Merkins (100) first partner starts runner runs and returns to relieve the first partner. Once you reach 100 plank until your partner returns
    • Pick a card from the deck and do it with your partner
  • High Quality Air Squats (100) next partner starts and second partner runs then relieves the other. Once you reach 100 plank until your partner returns
    • Pick a card from the deck
  • Carolina Dry Docks (100) next  partner starts and second partner runs then relieves the other. Once you reach 100 plank until your partner returns
    • Pick a card from the deck
  • Bobby Hurleys (100) next partner starts and the second partner runs then relieves the other. Once you reach 100 plank until your partner returns
    • Pick a card from the deck
  • Moroccan Night Clubs IC (100)  next partner starts and the second partner runs then relieves the other. Once you reach 100 plank until your partner returns
    • Pick a card from the deck
  • LBCs IC (100)  next partner starts and second partner runs then relieves the other.  Once you reach 100 plank until your partner returns
    • Pick a card from the deck

Running Station

Cross the field and up to the top of the stadium bleachers 5 Burpees then run down and relieve their partner.

Wash-Rinse- and Repeat until Omaha

Tenderfoot called Omaha at 6:05 to mosey back to the W for Mary.

6MOM:

  1. Low Dollies OMO X 25
  2. Box Cutters IC X 25
  3. American Hammers Rancid Style

NAME A RAMA:

ANNOUNCEMENTS/PRAYERS: Sister Act is playing at stories coffee house next Friday. First Friday fellowship lunch this Friday at Flagship commons. Samples praid us out.

COT: The theme for this workout was “seconds”. I thought it was appropriate coming out of Thanksgiving, where we may be thinking about having seconds and extra pieces of pie, stuffing or cranberry jelly to instead think about giving a little whether that means pushing ourselves a little further/harder in our workouts or giving back to the community during the holiday season. Tenderfoot challenged the PAX to keep a positive spirit and to give seconds of that to those around them.

Thanks for letting me lead. Tenderfoot

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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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