PAX: Gryllz, Spacebar, Vandelay, Room Service, Tea Party, Sweet Roll, Bubbles, Slow Pitch, Kielbasa, Wentworth, Roll Bar, Jeeves

Q: Gunner

Started at 5:30 am and welcomed the Pax and cited the F3 Mission statement, 5 Core Principles, “Modify as Necessary” disclaimer, and The Credo.   After the standard opening procedure- we got to moseying right away for the warmarama-pre-thang combo.

Warmarama – In the parking lot

10 IC Hillbillies

Carioca -Down and Back

10 Hi-Yas

10 IC Windmills

Carioca -Down and Back

10 IC Yoga Toe Taps

10 IC Swimmers

Sprint down and 5 Burpees sprint Back

Sprint down and 5 Turkish Get Ups

The Thang

Set up a beat down circuit at the field/ track.  The beatdown circuit consisted of 3 exercise station and half a mosey lap back to the beginning of Station 1.

Station 1

20 Merkins

10 Alarm Clocks

20 Werkins

10 IC LBCs

20 Merkins

10 Alarm Clocks

20 Werkins

Station 2

20 squats

20 IC Mountain Climbers

20 IC flutter Kicks

20 IC Bonnie Blairs

20 squats

20 IC Mountain Climbers

20 IC flutter Kicks

Station 3

20 Big Boys

Calves 20-20-20(normal, Toe-in, toe-out)

10 Burpees

20 Diamond Merkins

20 Big Boys

Calfves 20-20-20

10 Burpees

Mary

Circled up in the middle of the  field and performed alternating American Hammers. 10 IC and 10 count off all the way around the circle.

Announcements

No Khaki’s Café this morning. It would return next week

F3 Omaha Aniversary April 23

Blood drive sign up. Details on Slack

COT- Stated to the pax that this is a special spiritual week for many Christians. Put the inspiration to the Pax to do something kind this week to make this week special.

Fomaha - 3389 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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