February 6th, 2023// AO- The Octagon// //Temps were coldish //

11 Pax

Q: Bovine

Pax: Khaki’s, Penny Marshall, Golden Pike, Tuner, Speed Bump, Vanilla Ice, Slow Pitch, Big One, Toad Stool, Ice T

Intro: Bovine welcomed the PAX to the Octagon and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine is no professional!

Warm O’ Rama – near the flags

  • Side Straddle Hops
  • Imperial Walkers
  • Tappy Taps
  • Big ones
  • Hill Billy’s
  • Sun Gods
  • Cherry Pickers

Pre-thang – Mosey

The pre-thang was a short mosey to the 2nd stop sign, over to 108th street and back to the flags. Along the way the PAX stopped twice. 1st stop was to complete 20 bonnie blairs. The 2nd stop was on 108th street for 20 monkey humpers

Thang – Parking lot/Basketball court

The thang was 2 man grinder. Man 1 did the exercises AMRAP listed on the sheet. Man 2 ran over to the b-ball court to complete 30 air squats before relieving his partner.

Amrap Exercises: Merkins, LBC’s, Carolina Dry Docks, Big Boy Situps, Alt. shoulder taps, and Freddy Mercury’s

Mary –

Flutter Kicks, Heel touches, Rancid Hammers

Announcements: Check slack.

COT: Practice does not make perfect. Only perfect practice makes perfect – Vince Lombardi

Aye- Bovine

F3Omaha - 4341 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Octagon

Leave a Reply