6/9/23 Golden Spike – F3Omaha Burke High School, Omaha NE- 64 degrees calm wind – PERFECT!
20 PAX: Oompa, Canadian Bacon, Tugboat, Q-tip, Rebate, Dirty Bird, Mizzou, Kingsford, Tuna Fish, Starkist, FDIC, Penny Marshal, Bubbles, Brazilian, Grillz, Rain Man, Khakis, Slow Pitch, Tater Tot, Tom Tom
QIC: Tom Tom
WoR – Stretches
Pax did ¾ of a lap and did several stretches and exercises at mid-field for WoR.
The Pre-Thang
Tom Tom led the pax to the east stadium stairs and we did the following:
- 25 Dips
- Run a complete snake circuit up/down/up/down the stairs
- 25 Derkins
- Run a complete snake circuit up/down/up/down the stairs
The Thang (until 6:05AM)
Pax partnered up and lined up on the south endzone. Completed a two-man cumulative grinder in which one pax ran out to the 50 YL and back. The other pax completed AMRAP until they reached the allotted exercise count.
THE WRINKLE was that Tom Tom had placed 4 tennis balls out in the field. If a pax member was struck with a ball, they had to do 3 burpees, if they caught the ball, the thrower had to do 3 burpees.
Exercises:
- 100 Merkins
- 100 LBCs
- 50 burpees
- 100 dry docks
- 100 squats
- 100 overhead claps
- etc
Mary
Tom Tom called “Omaha” and led the pax in several Mary exercises
NoR
Announcements/Prayers
Flag pass next week (6/16)! Prayers for Pete Steffensmeyer.
COT
Tom Tom related to the pax his F3 story and that he had been in F3 for a year, EH’d by Kingsford, and had enjoyed the experience and was thankful for the men around him.
BoM – prayer led by Oompa
Aye!
