AO: Stormbreaker. Papillion, NE

18 PAX: Skidz, Mortar, Duracell, Irish Car Bomb, Motown, Huhot, Baby Shark, Fun Dip, Schrute, Farva, Bayside, Greasefire, Blades of Glory, Eartag, Echo, Supe, Mulch, Yogi 

Q: Yogi 

The PAX arrived and met at the flags. Yogi introduced himself and welcomed the group to F3. I had pre-blasted about bringing a sledgehammer if you had one, and luckily had 6 show up. I went through the 5 core principles, mission statement and credo. The group then mosey’ed to the parking lot for warmarama. 

Warmarama: The first exercise was 15 Side Straddle Hops in cadence; followed by 12 Tappy Taps, 10 Big Ones, 10 Imperial Walkers and finished with 15 Side Straddle Hops. 

Pre-Thang: The group mosey’ed to the roundabout and broke into groups of 3, with each group having 1 sledgehammer.1 pax did tricep extensions with the hammer, the 2nd did merkins while the 3rd PAX acted as a push and did a “Yogi bear crawl” around the roundabout. “What is a Yogi bear crawl?” asked Fun Dip. Its like a regular bear crawl, but faster (and better looking). 

The Thang: We mosey’ed back to the Werner Park lot. I originally had planned a 2-man grinder, but with 18 PAX and 6 hammers, we had to call an audible on the fly. We counted off into 3 groups of 6. 

Station 1: Hammer station; pax performed sledgehammer exercises AMRAP, would then run to station 2 when pushed. Exercises included: 

• Inverted hammer jump squats 

• Shoveling (10 left, 10 right) 

• Squat and hammer uplift 

• Hammer punches (10 left, 10 right) 

• Hammer lunges 

• Hammer swings (kettlebell swings) 

• American sledgehammers 

Station 2: Core station. PAX would take turns picking a core exercise, 15 reps, AMRAP. Would run to burpee station when pushed. 

Station 3: Burpees. This group would do 10 burpees, then run to the Hammer station and act as a push group for the grinder. 

Each group got through the stations about 3-4 times before Omaha was called. 

Mary: none – Core station was enough for today. 

Announcements: Shovel flag passes and new AO’s in the coming weeks, including Danger Zone and Farm. 4 year convergence on April 23. Brickbuilder in May. 

Prayers: Prayers for ICB’s son and High Life’s family. 

COT: I was a little flustered with attempting the adapt the workout on the fly, and trying something new (sledgehammers) I almost forgot to do a COT – thankfully, the PAX reminded me. I wanted to talk about being present; spending quality time with your kids and family, not letting yourself get distracted by the phone, work, etc. I am guilty of it as well, but wanted to remind everyone to be present! 

Aye, Yogi

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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