F3 Omaha’s Octagon AO // Monday, June 13th, 2022 // 80 degrees and ALL the humidity – free sweat session without the workout // Theme: Games //
QIC: BetaMax
PAX (14): Smashmouth, Toadstool, LowFlow, Wentworth, Rollbar, Khakis, Honeymaid, Flowers, Slow Pitch, Slate, Lansbury, ZBo, Golden Pike, BetaMax.
BetaMax was inspired by Rancid’s Q on Saturday at The Canyon, so he “borrowed” some of it to incorporate during his Q this morning.
Warm-o-rama (in the parking lot, to allow Smurphers to arrive)
SSH x 20
Arm Circles x 10 Forward & 10 Reverse w/Johnny Dramas
Goofballs x 20
Tappy Taps x 15
Thang – String of pearls to Rockbrook Elementary
Stop 1 – Competition of 10 burpees – first done shouts “F3!” and the winner, Smashmouth, led the mosey to the next stop.
Stop 2 – Competition of 20 smurph jacks – first done shouts “F3!” and the winner, Khakis, led the mosey to the next stop.
Stop 3 – Competition of 30 air squats – first done shouts “F3!” and the winner, Toadstool, led the mosey to the next stop at the top of the bridge over Center St.
BetaMax led 20 monkey humpers on top of the bridge… and it swayed!
Last stop was the playground at Rockbrook Elementary where everyone was divided into two groups to perform one round of the Murph, including 20 American Hammers to finish it out.
One long mosey uphill back to the shovel flag, led us into the game of the day, capture the football. Shirts vs no shirts.
If anyone tags an opponent on the opposite side of the field (trying to capture the flag/football) then the tagged opponent needs to perform 5 merkins or 10 SSH and return to their side of the field.
If the football is taken, it can be thrown to your team mates or intercepted.
Team 2 won by one point.
6MOM
Flutter kicks x 20
Rosalita’s x 20
Marge & Homer’s x 20
LBC’s x 20
Announcements: Several 3rd F opportunities – Check Slack for details
COT: This is not your practice life; this is all there is. -Peter Ross Range. // Carpe Diem!