The Pit Backblast: Gipper’s 4 Year Anniversary

04/30/2022 The Pit AO Papillion, NE

PAX: (18) Squeaky Clean, Chernobyl, Tater Tot, Khakis (Respect), Gunner, Ditty, Slow Pitch, KOA, Bayside, Black Tuesday, Fun Dip, Mortar, FNG Zebra Cakes (Welcome and Respect), Duracell, Swiper, Low Flow, Rooney, Gipper

QIC: Gipper

Temperature: 53° F, cloudy, little wind, no rain but grass was nice and wet for Tunnel of Love!

Gipper welcomed 17 PAX to The Pit. Gipper shared the mission of F3, the Five Core Principles, and mentioned that he is not a professional. All exercises are suggestions. Modify if needed and from this point forward, you are assuming a very real risk of injury. 


The PAX moseyed to the open field west of the Halleck Park Pavilion while bringing the coupons.


Windmills x 12 IC

Chinooks x 15 IC (plus reverse)

String Rippers X 12 IC

Sun gods x 15 IC (plus reverse)

Mountain Climbers x 15 IC

The PAX then moseyed, with the coupons, west to another open field where there used to be soccer goals for the Pre-Thang.


Tunnel of Love

​PAX planks side by side. One PAX crawls under the tunnel of planking PAX. Two turns


There was a lot of mumble chatter going on and a lot of PAX complaining of getting wet and dirty. A straight line of planking PAX was not maintained on the first tunnel but was improved the second time around. 



​3 rounds of:

1) 7 Alternating Shoulder Taps IC

2) 7 Tempo Merkins IC

3) 7 Merkins (on my down)

The PAX moseyed, with the coupons again, south and east to the two tee ball fields along Halleck Road.


The PAX counted off by 4s and then went to their designated station. They had to Burpee, Plank or Al Gore if they came upon a group still at the station they were moving to.

Station 1 with coupons

​Curls – 25

​Bent Over Rows – 20

​Overhead press – 20

​High Knees to Station 2

Station 2

​Air Squats – 20

​Mountain Climbers – 15 IC

​Calf Raises – 30

​Bear Crawl to Station 3


Station 3

​Merkins – 15 IC

​Carolina Dry Docks – 10 IC

​Alternating Shoulder Tap – 15 IC

​Hop to Station 4

Station 4

​LBC – 20 IC

​Flutter Kicks – 15 IC

​Side crunches – 10 each side

​Back pedal to Station 1 


Station 1-2 with coupons

​Blockees – 10 OYO

​Chest Press – 15

Side Jumps over coupon and squat – 10 each side

Crab Walk to Station 2


Station 2-2 

​Plank 60 seconds

​Bobby Hurley – 15 

​Plank Jacks – 12 IC

​Lunge Walk to Station 3

Station 3-2 

​Cherry Pickers – 20 IC

​Sun gods – 10 IC each way

​Smurf Jacks – 20 IC

​Wheelbarrow partner to Station 4

Station 4-2

​Freddie Mercury – 15 IC

​Homer to Marge 10 each

​American Hammers – 15 IC

​Alligator Merkins to Station 1

Omaha was called and the PAX headed back to the Shovel Flags (with the coupons) for some Mary.


Dying Cockroach x 15 IC

​Wobbly banana x 10

​Low Dolly x 15 IC

​Rosalitas x 15 IC

Circle of Trust

Count off and Name-O-Rama

18 PAX with 1 FNG to name. Welcome Zebra Cakes


Brick Builder is on May 21st. Get registered to participate or be a volunteer. 

Gipper asked if any of the PAX want to workout that morning of the Brick Builder. No one said yes, so Gipper decided to close The Pit on May 21st.

Squeaky Clean thanked everyone who participated in the Freed to Bleed Event. Next one is beginning of July. 

Always see Slack, What’s App, or Twitter for any other announcements.

Circle of Trust Message

Gipper shared his COT message today about mental health. He shared his experiences. You are not alone. There are always people out there who care about you. Do not be ashamed to reach out for help. Take care of your mental health just as you do for your physical health.


Gipper brought everyone in a Ball of Man to pray us out. 

Prayers for Knobs’s family and High Life’s family.



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