Badger Pointe 11/07/2023 – Slow Clappin’ up and down F3 Omaha’s steepest hill

November 07, 2023 | Badger pointe | AO –Bennington High School

@F3Omaha, @F3BadgerPointe

PAX [11]: Bernie, Red Dirt, Truly, Wilson, Star Lord, House Party, Lansberry, Cupid, Mayday, Flat Stick, and Slow Clap

Q: Slow Clap

On a cool, late fall morning at Bennington High School, I was honored to lead these High Impact Men (HIM) on hill workout that focused mainly on legs and core.

Workout:

5:35 am – Warm-up:

• 15 Side Straddle Hops IC
• 10 Abe Vigoda
• 10 Big Ones IC
• 10 Tappy Taps IC
• Variation of Albatross Wings
  • 10 IC Arm circles forward
  • 10 IC arm circles reverse
  • 10 IC Cherry Pickers

5:45 am – Pre-thang:

Ran to the Northwest corner of the parking lot and placed a deck of cards in the center of the circle:

• 1st person runs to the center turns over a card and does arms with the number on the deck, then runs back, then
• 2^nd person runs to the center turns over a card and does Core with the number on the deck, then runs back, then
• 3^rd person runs to the center turns over a card and does Legs with the number on the deck, then runs back
• Go around the circle until all men have pulled a card.
• Joker are 15 burpees: Slow Clap pulled the Joker card as the last man selecting a card

5:55 am – Thang:

Ran to Newport landing hill on the east side of the dam

• Four corner escalators
  • Two groups
  • 1^st group starts at Station 1
  • 2^nd group starts at Station 3
• 1^st group starts at Station 1 and
  • Does 10 Merkins, then runs to Station 2
  • Does 10 Merkins + 20 heal touches, then runs to station 3
  • Does 10 Merkins, 20 heal touches + 30 Mountain climbers
  • Does 10 Merkins, 20 heal touches, 30 Mountain climbers +40 squats
• 2^nd group starts at Station 3 and does
  • Does 10 Merkins, then runs to Station 4
  • Does 10 Merkins + 20 heal touches, then runs to station 1
  • Does 10 Merkins, 20 heal touches + 30 Mountain climbers, then runs to Station 2
  • Does 10 Merkins, 20 heal touches, 30 Mountain climbers +40 squats

Rinse and repeat

6:05 – Called Omaha

Announcements:

Turkey Trot at the Maize. Check slack for details on time, available run starts and dates

Prayer Requests:

Ralston High experienced a student suicide. Prayer for healing for those impacted

Prayer for Jennifer who has brain cancer – Lansberry’s Niece

Cole – Stop his addiction to drugs

COT:

For a strong marriage or relationship with people, the following actions will ensure better relationships:

• Remember whose you are (Jesus’ very own)
• See the best in others
• Choose empathy when others are hurting (not seeking solutions right away)
• Pause (before speaking to think about your response speak truth in love)
• Love first (Usually this results in a reciprocal actions back)