9/6/2018, HORSETRACK AO – Saint Mary Softball Complex (first modification)

PAX:  Bluegrass, TC & BiggieSmalls

(V)Q: BiggieSmalls

BiggieSmalls, tearing the wrapper off his VQ, welcomed 2 PAX to the gloom. Upon reminding all he was not a professional, a rough and tumble, not quite ready for primetime workout was enjoyed by all.

The PAX moseyed from the Softball Complex, to Stinson Park (home, tonight, to Habitat for Humanity’s Brew HaHa event (brews, food trucks, live music, etc.)) and back – twas an attempt to locate any PAX showing up to regular location.

The Warma-a-rama commenced back at the Softball Complex:

  • Abe Vigoda; 13.
  • Sun Gods; 20/each -> Cherry Pickers;13 -> Pick ‘Em; 0:30 -> Drop ‘Em; 0:30.
  • Side-Straddle Hops; 13.

Mosey to THE THANG.

THE THANG (second modification)

PAX had 20 reps, followed by a running (up/down the hill).

  • Half-Curls, Low
  • Squats
  • Half-Curls, High
  • Lunges
  • Shoulder Press
  • Plank Jacks
  • Lawnmower Starts
  • Monkey Humpers

A bit of time leftover allowed for PAX to choose 2 of their favorite exercises to repeat; fun!

 6 MOM:

  • Alternating Shoulder Taps; 13.
  • Freddie Mercury; 13.
  • Superman / Batman; 13.
  • American Hammer; 10 in cadence/10 count * 3, each PAX led a cadence

Circle of Trust:

An announcement to keep an F3 brother in our thoughts and prayers.

Words to live by, per BiggieSmalls:

In your life, you will encounter ups and downs; the key is to try and keep those ups and downs between the sheets.

Prayer to close out.

5:30 @ The Woodshed; Elmwood Park; TC on the Q.

F3Omaha - 4341 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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