PAX: U-Haul, Othello, Ranch, Polaroid, Rooster, Dome, Blackjack, Doll Face, Sportiva, Folsom, Swinger,  Side Dish, Duster, Spaghetti Os

Q: Gunner

Weather: 31° and clear

Truly a wonderful energy this morning before kickoff. Lots of great and friendly mumble-chatter leading right up to 0530 Greeting and introduction.  I cited the F3 Mission Statement, 5 Core Principles, Credo, and the disclaimer

Warmarama – We moseyed off down the Memorial Park West path to Dodge Street.  Circled up at Dodge street for:

  • 10 Alarm Clocks
  • 12 Imperial Walkers
  • 12 Alt Shoulder taps

Mosey up the Hill for a second round of warmarama

  • 10 Cherry Pickers
  • 8 Dive Bombers

The Thang – took place behind the school building.

Pax paired up. One person ran up to the top of the steps and back down. The other Pax member performed the exercises at the 3 stations. Each pairing pushed and changed-out for each set.

  • Merkins
  • Hand Release Merkins
  • Freddy Murcuries
  • LBCs
  • Air Squats
  • Lunges

Mary

At the Pull up Bars – Pax stayed in their pairings.

One group did hanging crunches on the pull up bars. The other group did Failure to Launch.  We did 2 rounds.

At 6:08am we moseyed back to the shovel flags

Announcements

Volunteers are requested to shop for gifts with Heartland Hope Ministries

Prayers – Sportiva requested prayers for his M and future 2.0.

Prayers for all nicked up Pax members

COT- Jesus sat down opposite the treasury, and saw how the multitude cast money into the treasury. Many who were rich cast in much. A poor widow came, and she cast in two small coins. He called his disciples to himself, and said to them, “Most certainly I tell you, this poor widow gave more than all those who are giving into the treasury, for they all gave out of their abundance, but she, out of her poverty, gave all that she had to live on.”

F3Omaha - 2412 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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