Weather – Clear and -1° (Feels like- Misery!)
PAX: Cyclone Bovine, Beeps, Stitches, Two Step, Polaroid, E-85, Rooster, Rancid, Othello, Demogorgon, E-85
Q: Jeeves & Gunner
5:30 AM – The winds was targeting our shovel-flag gathering location so Gunner quickly welcomed the Pax and cited the F3 Mission statement, 5 Core Principles, “Modify as Necessary” disclaimer, and we moseyed out by 5:32 am to get moving and warmed-up.
Warmarama – Pre Thang Combo
When winter weather conditions are not ideal, Gunner prefers to roll warmarama and pre-thang together in an attempt to elevate heart rates and get Pax moving for their beatdown. Today’s warmarama and pre-thang started with a mosey down the west side path of Memorial Park to Dodge street. At Dodge Street, Pax circled up for these exercises:
- 15 IC Hairy Rockettes
- 15 Hi-Yas (squat Kicks)
- 10 IC Yoga Toe Touches
- 15 IC Pickle Pushers
We moseyed east along Dodge street to Memorial Park’s East Path. We circled up and did:
Motivators starting at 5.
After Motivators we moseyed up the East path to the bottom of the stairs pato. At the patio the Pax lined up on the wall and did:
- 15 IC Step Ups
- 20 Dips
- 15 IC Alt Shoulder touches
- Calf Raises- 20 Straight-20 Out-20 In
Warmarama – Pre Thang was concluded and passed over to Jeeves for The Thang
The Thang
Jeeves led the Pax to the grassy slope between the stairs. At this location Jeeves led the Pax on:
12 seated Arm Raises
12 “Dying Cockroach” type movement. Forgot the proper name for these.
12 “Dancing Bear” Type movement. 12 Each side.
12 Count High Plank
24 Count Low Plank
12 I-Y-W-T-O-Sweep Supermans. This is a Superman position while maneuvering the arms to form the letters I-Y-W-T-O Sweep-the-Arms back to I. Polaroid mastered this cadence. He will have to be the spell check
At 5:55 am – Gunner led the Pax to Memorial Park’s rose garden for a little circuit exercises. Pax Started at the sidewalk at the round-about and did this:
Start – 3 Burpees
Stop spot 1 (first grassy square) 20 IC LBCs
Stop spot 2 (Central Fountain) Bear Crawl across the span
Stop spot 3 (second grassy square) 20 WW1 Sit Ups
End spot (at Underwood) – 3 Burpees and run back to Start
Rinse and repeat
Omaha Called at 6:08 am
Announcements – CSAUP; Heartland Hope Volunteering and First Friday Lunch
Prayers – Healing for injuries
COT – Jeeves shared personal information about himself with the group. Gunner closed out with a prayer.
