November 7, 2019|Memorial Park | AO – Futurama | 25°
PAX: Two Step, Othello, Chiclets (R), Samples (R), Khakis (R), Dr. Ruth, Polaroid, Slow Pitch, Tater Tot, Bubbles, Pablo, Jean Claude, Safe Ride, Tug Boat, Pony Express, Arm Bar, The Plague
Q: The Plague
Welcomed 16 PAX to a beautiful morning at Futurama. Explained the mission of F3 and reminded PAX that The Plague is not a professional so they need to be safe and modify exercises as needed.
Warm-A-Rama
PAX moseyed to Remembrance Memorial for warm-a-rama
- SSH 20 IC
- Box Jumps 10 on up
- Mountain Climbers 20 IC
- Box Jumps 10 on up
- Sun Gods 20 IC (10 each direction)
- Alternating Shoulder Taps 20 IC
- Box Jumps 10 on up
Pre-Thang
PAX found an open spot on the wall to perform the following exercises:
- Australian Mountain Climbers 15 IC
- Merkins 15 on down
- Australian Mountain Climbers 10 IC
- Merkins 10 on down
- Australian Mountain Climbers 5 IC
- Merkins 5 on down
THE Thang
PAX paired up for a simple, yet effective pyramid beatdown
PAX completed same number of reps for all 3 exercises then bear crawl around the circle back to start and climbed up the pyramid in number of reps. Bear crawl around the circle after each round of three exercises.
Exercises included Bobby Hurleys, Makthar N’Diayes, & Hand Release Merkins.
Repitition pyramid as follows:
Mosey back to shovel flags.
Circle of Trust:
- The
Plague shared from Stillness is the Key on Enough
- We live in a world where we never have enough – never enough material things, successes at work, clothes in our closets, or achievements on our resume. We need to define our own boundaries for what enough means and lean into others that check us when we’ve gone too far
- The Plague personally struggles with this, always wanting more – more running, more workouts, more Q’s, more everything, but recently has had to come to grips with taking things too far to the point of deprioritizing his M and 2.0. By listening to others when they tell us we’re outside our “enough” boundaries, we can get back in line and attempt to have a sore of peace or serenity in our lives.
- Announcements
- CSAUP 12/1 – get your shirt by 11/9
- New F3Omaha shirt design released
- Clown Car down to F3Lincoln this Saturday
- TAPS
- Prayers for health and protection of our PAX and their families
- Coffeteria at Crane Coffee
Aye!
The Plague