F3 Omaha // Coronado AO // 1.30.23 // 0 Degrees; real feel of -5 Degrees // Q’s: Baskins & BetaMax // PAX (20): Patton, Panty Hose, Stripes, Woody, Predator, Snowman, Caruso, Boji, Yodel, Bobsled, Frosty, Mulligan, Big Unit, Da Fridge, Almost Famous, Punching Bag, Sweet Sweet, Ozark, Monzu, Bog One, Touche, Pigpen, Lemu, Jumpstreet, Black Flag, Z-Bo, Grease Fire, Billboard, Gator, Patchy Adams, Doppler, Chucky


Tappy Taps
Plank Jacks
Air Squats

The Thang: Mosey to behind Aldrich Elementary / 3 Man Grinder (with Coupon)

Coupon cone (upper body): AMRAP

Coupon curls
Overhead press
Bent over rows
Overhead triceps extensions
Merkins (one hand on coupon)
Plank + pull coupon through to other arm
Opposite cone (lower body)

Air Squats
Johnny Dramas
Copper Head Squats
Sumo Squats
Monkey Humpers
Jump Squats

COT: Goals

Now that the CSAUP is over, it’s time to check in a establish the next big thing… and then to break it down into smaller, measurable things that can show we are tracking towards achieving the large goal (e.g. losing 48 pounds in a year would mean losing 4 pounds a month).

“If you aim at nothing, you will hit it every time.” –Zig Ziglar

A couple techniques for goal setting success:

1 Decide.
2 Write it down.
3 Tell someone.
4 Break your goal down.
5 Plan your first step.
6 Perseverance.
7 Celebrate.


1. Specific –(use who, what, where, how etc.)
2. Measurable
3. Attainable
4. Relevant- how does your goals align with your objectives?
5. Time based- (include short/long deadlines, frequency and dates)

“The great danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” –Michelangelo

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