3/24/23 F3Omaha The Brickyard – Stinson Park, Omaha NE – 33 degrees calm wind – PERFECT!
5 PAX: Bloodshot, Short Circuit, Stella, Cosmo, Oompa
QIC: Oompa
WoR – Stretches
- Tappy Taps x 10 – IC
- Tater Taps x 10 – IC
- Big Ones x 10 – IC
Prethang @ playground (10 mins):
Pax lined up in the squishy playground area and completed the following:
Shout out to Ron Brown’s agility videos from the 1980’s! A staple at Wayne Elementary School!
Line Drill Agilities (30 secs on/30 seconds off w/10 coupon rows)
- Forward/Back both Feet
- Side/Side both Feet
- Butterfly both Feet
- Four Corners both Feet
- Butterfly both Feet
- Side/Side both Feet
- Forward/Back both Feet
The Thang (until 6:05AM)
PAX counted off into 2 groups. There were 4 lights/stations positioned around the track. We stayed together as a group and worked through the stations in the following manner:
- Groups completed a cumulative Dora workout at each station.
- Group 1 would run to the next station and back, the Group 2 would perform the exercise on the list AMRAP, then switch until they collectively completed the exercise reps.
- All PAX would run together ALL THE WAY AROUND THE TRACK, grab their coupon at their previous station, and run to the next station (~375m)
- Groups would then complete the exercises at the next station and repeat
The group finished 3 out of 4 stations.
Station 1
- Squirrels x 130 – IC
Station 2
- Coupon Chest Press x 130 – Single Count
Station 3
- Coupon Swings x 130 – Single Count
Station 4
- Thrusters x 130 – Single Count
Mary
- 3 rounds of Rancid-style American Hammers
NoR
Announcements/Prayers
5th anniversary of F3 Omaha coming up on 4/22/23 at the Oracle!
Prayers for Hat Trick and his family
COT
I encouraged the PAX to find or reclaim small parts of their lives that bring them joy, whether it’s a small hobby, or a small material possession. These things, in moderation, can remind us of who we are and add much-needed variety to life.
Aye!
