April 15, 2022/AO – The Brickyard – temperature a chilly 25 degrees.

 

Pax: Escobar, Beta Max, Double Dip, Fun Dip, Mortar, Rowdy, Chernobyl, Ice T, Huffy,  Yogi, Stella, Biff, Folsom, Space Bar, Tenderfoot

 

Q: Tenderfoot

 

Tenderfoot promptly welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, 5 Core Principles and Disclaimer and Credo were given. The PAX moseyed around Bradford Bowl and circled around the big toy for warm-a-rama.

 

WARM-A-RAMA

Once at the location, the following exercises were performed: 

 

1. 15 Side Straddles IC

2. 15 WindMills IC

3. 12 Imperial Walkers IC

4. 12 Tappy Taps  IC

 

THE THANG

Count off and divide into groups of threes. 1s go to the stage, 2s go to the Mosh Pit and 3s go to the Back Stage.

 

Station 1 – “Musical Guests”

All of group 1 gets on the Stinson Park Stage and completes 7 Blockees, runs the track, and pushes their partner at station 2

Station 2- “Mosh Pit” in front of stage

Station two performs AMRAP coupon exercises until they are relieved by the push station and push station 3

1. Round 1 AMRAP Thrusters

2. Round 2 AMRAP Kettle Bell Squats

3. Round 3 AMRAP Coupon Goblet Squats

4. Round 4 AMRAP Bent Over Coupon Rows

— Rinse Repeat

Station 3 – “Back Stage”

Station three performs AMRAP coupon exercises until they are relived by station 2 and push station 1

1. Round 1 AMRAP Big Boy Coupon sit ups

2. Round 2 AMRAP Coupon Derkins

3. Round 3 AMRAP Coupon Kurls

4. Round 4 AMRAP Alternating Coupon Lunges

— Rinse Repeat

 

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

 

6MOM:

 

1. Big Boys x 20 OMU

2. Heels 2 Heaven IC x 20

3. Low Dollies OMO x 20

4. American Hammers Rancid Style

 

NAME ANY FNGs:

 

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 spring break, so the COT focused on encouraging the PAX to take the time to enjoy life, unplug from work or other commitments to spend time with their friends and families and enjoy themselves.

Fomaha - 3389 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Uncategorized

Leave a Reply