June 11, 2019

64 degrees and cloudy.

9 HIMS were pressed hard in this workout.

In attendance: FDIC, Fiddler, CSI, Strange Brew, Tonight Show, Roll Bar, Slow Roast, Hard Hat

On The Q: Blue Suede

Redbull Smurf Jacks
Tappy Taps
Seal claps
Overhead claps
Copperhead Squats

The Thang – 7 of Diamonds
The PAX ran a lap around the dam and back to the soccer field. Our run was 1.5
miles…(I thought I was Q at Paradise for a moment) and then we started our routine of 7 of Diamonds.
Performed on a large diamond (i.e. a square); we used the outside of a Soccer field.
For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round
4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice. We will do some rounds own your own, then wait for the six each round; and some rounds we do as a group. Q’s choice. After modifying our path, we got through 5 rounds.
-Burpees (7)
-Flutter Kicks (14)
-Merkins (21)
-Squats (28)
-Reverse Crunch (21)

•Bring your 2.0s out to the Oracle on Saturday for father’s day workout.

•Roll Bar invited F3 to be apart of his team in the JDRF One walk in August. He is trying to raise $5,000 for his daughters team and $1,000 personally. He said he would love if F3 alone could raise $1000! Check his twitter for more details: @F3_Rollbar

•Blue Suede said the workout was inspired by Tonight Shows’ wedding anniversary and encouraged the HIMS to count the cost before making commitments. “Every time you say yes to something, you are saying no to something else.”

Closed in prayer.

Blue Suede

F3Omaha - 4299 posts

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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