Monday, November 7, 2022|The Octagon|Westside Career Center, Omaha, NE | Chilly 34 Degrees

“Well Well, Did My Job’s Wellness Plan Work Well For F3?”

Q: Ditty

13 PAX: Samples (Respect,) Sister Act, Khakis (Respect,) Golden Pike, Honey Made, Tuner, Wilmer (Down Range Respect Respect,) Low Flow, Tight Lip, Buns of Steel, Betamax, Hooah (Respect,) Ditty

Announced: Welcomed our Down Range PAX, Mission Statement, Five Core Principles, Disclaimer, and Credo.

Mosey to the middle of the field.

Warm-o-rama: 15 Big Ones IC, 15 Tappy Taps IC, 15 Torso Twists, 15 Moroccan Night Clubs IC

The Thang: Ditty introduced the PAX to his work’s last month wellness challenge: 9 exercises in 3 groups. Each exercise done AMRAP for 1 minute with a 30 second break in-between each group of 3 exercises. At the end of all 9 exercises we ran one lap around the track. (Thanks, Khaki’s. It was too cold to sit still.)

Squats, Merkins, Mountain Climbers, 30 sec rest

Plank, Bonnie Blairs, Prom Nights, 30 sec rest

Burpees, Ballerinas, Heels to Heaven, run around the track

We did the whole thang twice.

6MOM: 15 Goofballs IC, 15 Snow Angels IC, 50 LBS, 15 Freddie Mercuries IC

Mosey to the Flag for Name-o-rama.

Prayers, Praises: Pit Stop & Lindsey, Crankbait & Jessica, Tin Cup, Open Sesame’s son, Wilmer’s travels, Mike, Molly, Hooah’s VQ, and the country’s leaders during elections & beyond.

Announcements: Mental Battle group every other Monday after Octagon/District, Check Slack for all the upcoming things

COT: I’m a mess, but that’s okay. It’s you versus you with PAX support and God’s strength we’ll be better HIM. Know, protect, and care for your boundaries.

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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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