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
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!