Weather: Spring was in the air with temps around 43 degrees F.

PAX: Danielson [Hate], Mulligan [Respect], Short Circuit, Carusoe [Respect, Respect], Woody [Respect], Snowman, Demagorgon, Bloodshot, Fulsom, Doll Face [Respect], Bookworm [Hate], & Pigpen.

QIC: Pigpen, Danielson, & Bookworm

Warmarama:

20 side straddle hops (in cadence)

15 goofballs (in Cadence).

20 sun gods ( in Cadence).

Cross-body arm pull

Tappy taps

30 high knees (on your own count

Pre-Thing 

Pass the Plate – Wall sit & Pass the Ruck Plate 

Count off into Threes – Stay with your group of 3 

The Thing 

At the Obelisk

  • 100 – Tricep Extension
  • 150 – Reverse flies
  • 200 – Armold presses

At the Playground 

  • 100 – Rosalita’s aka High Dolly 
  • 150 – LBC’s
  • 200 – Squats 

Mary 

  • American Hammers
F3Omaha - 4341 posts

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

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