Cornhusker Handicap, May 22, 2018
PAX: Boom-Boom, Brazilian, Selleck, Wait Time, Dial-Up, Penny Pincher, Roll Bar, Ethanol, Little E (Maguire – FNG), Two-Piece (Chaz – FNG), Tri-Hard (Bob – FNG), and Curds (Q).
Q: Curds
- Disclaimer and F3 Purpose
Mosey
WARM-A-RAMA
- Side Straddle Hop x 20
- Abe Vigoda x 10
- Don Quixote x 10
- Sun Gods x10 (each direction)
- Michael Phelps x5 (each direction)
Indian Run to Playground
THANG
- Count off in x3 to have groups of 4
- Each group starts at a different station (Abs, Arms, Ass)
- Each group spends one min at each station, does one exercise, and rotates
- After the group has done gone through each station, they begin again at their original station, do the next exercise and continue to rotate.
Abs
- Plank
- Oblique crunches Flutter
- REST one Min
Arms
- Dips
- Diamond Merkin
- Inverted Row using swings
Ass
- Rocket Squats
- Jumping Lunges
- Bench Step ups
One min Rest and slow Mosey
Burpee Circle – 6 Min
- Count off in groups of 3
- Two of the three men start one side of the field. Their partner goes to other ends of field (75 yards)
- Burpee relay ensues. One partner running the length of the field, the other two doing burpees until their partner arrives.
- If you are not running, you are doing burpees
MOM 5 min
- Plank Crunch x 25
- LBC x 25
- American Hammer x 25
Circle of Trust
- Name-A-Rama (12 men, new Stinson record)
- FNGs
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- Little E
- Two Piece
- Tri-Hard
- Announcements
- F3 happy hour, this Thursday 5:30 t0 7p at Omaha Tap House on 155th ST.
- Abide organization has a need for volunteers
- Faith by Roll Bar
