@F3Omaha, @F3Oracle

BALL DROP Workout

PAX [19]: Tea Party, Beaver, Laser Jet, Canadian Bacon, Cake, Biscuits, Tube Socks, Vespa, Pitch Fork, Cutting Edge, Home Alone, Teleprompter, Roll Bar, Skipper, Steeple, T-Swift, Haboob, Janikowski, and Slow Clap

Q: Slow Clap

On a cold, calm, beautiful December morning at the Oracle, I was honored to lead these High Impact Men (HIM) on a BALL DROP workout in which we counted down to the new year 2024.

Exercises were in sets of 24 with two sets counting down from 10 to 1.

Workout:

6:05 am – Warm-up:

  • 24 Side Straddle Hops IC
  • 24 Big Ones (12 each side)
  • 12 Tappy Taps IC
  • Variation of Albatross Wings
    • 12 IC Arm circles forward
    • 12 IC arm circles reverse
    • 12 IC Cherry Pickers

6:10 am – Pre-thang:

NEW YEARS 1st count down from sideline of Field House field

Variation on “Elevens” workout – Count down to New Years at 10:

  • 9 Burpees, then run to the opposite side line
  • 1 Bobby Hurleys, then back.
  • 8 Burpees, then to the other side
  • 2 Bobby Hurleys, then back again
  • Continue until all 10 are complete

Mosey to the South-East end of the lake on Doyle Drive

6:20 am – 1st Thang:

Position on the side of the hill by the Boys Town lake – a clock-type work out;

3:00 o’clock – 24 Count of Planks

6:00 o’clock – 24 Count of Chill Cut Planks

9:00 o’clock – 24 Count of Planks

12:00 am – 24 Count of Chill Cut Planks

After the 1st Thang, Run to the bottom of the hill opposite of Crawford Street.

6:25 am – 2nd Thang:

BALL DROP

Second count down:

Partner up (Called the Ball Drop):

Partner 1 runs up the hill and performs 10 Merkiins, then runs down the hill to his partner. Partner 2 runs up the hill and does 10 Merkins, then runs down the hill. The partners then move to 9 Plank Jacks, then 8 CDD’s, etc. until they both count down to 1.

  • 10 Merkins
  • 9   Plank Jacks
  • 8   Carolina Dry Docks
  • 7   Groiner’s
  • 6   Mountain Climbers
  • 5   Workins
  • 4   Hand Release Merkins
  • 3   Chuck Norris Merkins
  • 2   Diamonds
  • 1   Burpee

The person at the bottom of the hill AMRAPS the following while waiting for his partner at the top of the hill:

  1. LBC’s
  2. Monkey Humpers
  3. Heels to Heaven
  4. Squats
  5. Box Cutters
  6. Alternating Lunges
  7. Flutter Kicks
  8. Sumo Squats
  9. Gas pumpers
  10. Heal taps
  • Omaha, Run back to Shovel Flag

6:45 – Called Omaha

Announcements:

  • Wolf Den has a New Year’s beat down at 9 am. 2.0’s are invited
  • Haboob has his VQ Wednesday at Top Rope this coming week
  • CSAUP is January 27th
  • Bogey still has tickets to the UNO hockey game – 2/4
  • Chris Gradiville fund raiser on 2/15

Prayer Requests:

  • Prayers for Brain Farhern Family, who lost their son Seth in an accident
  • Q-Tip is struggling with sickness
  • Prayers that everyone is safe during New Year’s

COT:

Isaiah 40:28-31 “. . . He (God) will not grow tired and weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and the young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like Eagles; they will run and not grow weary; they will walk and not be faint”

As we look at starting a new year, we can look forward to a clean slate from our sins in Jesus, with hope and Faith in God’s strength to help me when I’m most tired.

My goals this year are:

  • Complain less by depending on God’s strength,
  • Treating others with greater patience and love, and
  • Choosing joy even when I may be in the fire

What are your goals and are you willing to leverage God’s power and strength that does not grow tired?

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