The Trident 
Tuesday, December 21, 2021
Sterling Ridge, Omaha, NE
18° clear 
(25) – Escobar, Big One, Tubesocks, Speed Square, Vandelay, Hoser, Slow Pitch, Room Service, Tater Tot, Wait Time, Scoober, Icy Hot, TC, Doggy Paddle, Khakis, Chernobyl, Skids, Skipper, Fun Dip, Armbar, Roadhouse, Sparty, Mulch, Oompa, Convoy
QIC: Convoy 
Convoy gave the F3 mission statement, 5 core principles, and disclaimer.  No FNGs.
The PAX moseyed to the southwest parking lot for Warm-a-Rama.
Side Straddle Hops (x12 I/C)
Tappy Taps (x12 I/C) 
Merkins (x25) 
Air Squats (x25) 
Goofballs (x12 I/C) 
Mosey to nearby parking ramp.
3 sets of wall work: 12 reps donkey kicks, straight into 12x chicken peckers (I/C), straight to 1 minute wall sit.  Rinse and repeat twice more.
The Thang: 
Pair up.  Start at one end of parking ramp.  2-man wheel barrow to cones approx 40 yards away.
Once at cones, both partners do five burpees together, then switch wheelbarrow roles and continue to far end cones.
At far cones, complete all three exercises with cumulative reps between partners: 100 diamond merkins, 200 jump squats, 300 LBCs.
After all reps completed, partner wheel barrow back to starting line in same fashion (burpees halfway, swap roles).
Once at starting line, complete other exercise list with cumulative reps: 100 chuck norris merkins, 200 bonnie blairs, 300 gas pumpers.
Rinse and repeat until Omaha called (6:05a).  Moseyed back to shovel flags.
Elbow to Knee (x10 each side)
Heels to Heaven (x20)
Flutter Kick Crunches (x20 I/C)
American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC)
Santa Saunter this weekend, details on Slack
Prayers for Chiclets’ injury and all other PAX hurting…keep encouraging them!
Prayers for Vandelay’s father, Bill
Prayers for the Gradoville family during holiday season
Turkey Trot shirts still need picked up (Tubesocks)
Convoy talked about this being the first winter season for many PAX and that we need to make extra effort to encourage each other to post.
Texting the night before the workout, providing a little extra accountability, ensuring that we keep the brotherhood alive through the cold months.
Also realizing that today is the shortest day of the year, the mornings will get brighter, the path easier..stay the course and keep pushing forward!
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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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