3/10/23 Golden Spike – Burke HS, Omaha NE 31 degrees with 5 mph winds – PERFECT!

12 PAX: Oompa, Q-tip, Merch, Golden Pike, TC, Canadian Bacon, Black Flag, Tom Tom, Lansbury, Wentworth, Jenny Bravo, Tuner

QIC: Tuner

Tuner instructed the PAX to mosey to the 40 yard line for WoR.

WoR – Stretches

  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Tappy Taps x 15 IC

Hallelujah! The Pre-Thang!

Tuner instructed the PAX to plank while enjoying the “Hallelujah Chorus” portion of Handel’s “Messiah”:

Every time the phrase “Hallelujah” was sung by the chorus, we did a merkin.

Hallelujah!

The Thang (until 6:05AM)

PAX counted off into 3 groups. There were 4 stations positioned at the corner of each end zone and one at the 40 yard line. Groups spread out among the stations and completed the activities/exercises for each before running to the next:

Station 1 – Soccer

  • 1 pax attempted to kick a soccer ball 15 yards through a hurdle
    • Make:  10 CCDs
    • Miss:  30 Squats
  • Rinse and repeat for all members of the group before moving on

Station 2 – Basketball

  • 1 pax attempted to shoot a basketball into a barrel from 10 yards away
    • Make:  10 Jumpmans (Bobby Hurley with an MJ pose mid-air)
    • Miss:  Ladder run to 15 yard line
  • Rinse and repeat for all members of the group before moving on

Station 3 – Golf

  • 1 pax attempted to chip a ball 15 yards to a triangle-shaped green
    1. Make:  2 Burpees
    2. Miss:  8 Burpees
  • Rinse and repeat for all members of the group before moving on

Station 4 – Frisbee

  • 1 pax attempted to hit a barrel with a frisbee from 15 yards away
    • Make:  10 Squats
    • Miss:  25 Merkins
  • Rinse and repeat for all members of the group before moving on

Station 4 – Football

  • 1 punted the ball from the 40 yard line, attempting to kick as far as possible
    • Alternating Shoulder Taps – based on what yard line the ball was downed
  • Rinse and repeat for all members of the group before moving on

After all PAX had completed all 5 stations, Tuner called Omaha and we circled up at the 40 yard line.

Mary

PAX members led the counting of various Mary exercises

  • Flutter Kicks
  • Frozen Freddies
  • Heels to Heaven
  • American Hammers – Rancid Style

NoR

Announcements/Prayers

Merch asked for prayers for his son having a blood test soon and Canadian Bacon asked for prayers of thanks for his new grandson.  

COT

Tuner encouraged the PAX to take time getting to know yourself and being comfortable with yourself.  He encouraged us to then go forth and be curious of others around us.  We can be much more effective in our service to others if we are comfortable and know ourselves first.

Aye!

F3Omaha - 4030 posts

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

Golden Spike

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