November 9, 2023/AO – Iditarod – temperature a chilly 29 degrees with a feels like 29 degrees and no wind.
Pax: Tumbleweed, Biff, Larry Legend, Sweet Sweet, and Tenderfoot
Q: Tenderfoot
Tenderfoot promptly welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, 5 Core Principles, credo, and Disclaimer were given. The PAX moseyed around middle school and up to the football field 50 yard line (it was dark so we had to guestimate the 50) for warm-a-rama.
WARM-A-RAMA
Once at the location, the following exercises were performed:
- 12 SSH x IC
- 12 Windmills IC
- 12 string rippers IC
- 12 sobriety-style sun gods IC forward then backward
- 12 cherry pickers IC
- 12 Monkey Humpers IC
PRE-THANG
25-yard ladder run all together:
- Run out to the 25 and do 5 merkins and back to the goal line.
- Run to the 50 yard line and 10 merkins and back to the goal line.
- Run to the 75 and 15 merkins and back to the goal line.
- Run to the opposite goal line and 20 merkins and back to the goal line.
Repeat one more time for good measure
THE THANG
The PAX paired into groups of two.
Non-Running Station Endzone 1
- Merkins (150) first partner starts runner runs and returns to relieve the first partner. Once you reach 150 plank until your partner returns
- One partner picks a card from the deck and do it with your partner then advance to the next exercise
- High Quality Air Squats (200) next partner starts the exercise and second partner runs then relieves the other. Once you reach 200 plank until your partner returns
- One partner picks a card from the deck and do it with your partner then advance to the next exercise
- Carolina Dry Docks (150) next partner starts and second partner runs then relieves the other. Once you reach 100 plank until your partner returns
- One partner picks a card from the deck and do it with your partner then advance to the next exercise
- Bobby Hurleys (200) next partner starts and the second partner runs then relieves the other. Once you reach 200 plank until your partner returns
- One partner picks a card from the deck and do it with your partner then advance to the next exercise
- Moroccan Night Clubs IC (200) next partner starts and the second partner runs then relieves the other. Once you reach 100 plank until your partner returns
- One partner picks a card from the deck and do it with your partner then advance to the next exercise
- LBCs IC (200) next partner starts and second partner runs then relieves the other. Once you reach 100 plank until your partner returns
- One partner picks a card from the deck and do it with your partner then advance to the next exercise
Running Station
Run down the field to the other endzone do 5 Burpees then run back to the other endzone and relieve their partner, pick up where they left off.
Wash-Rinse- and Repeat until Omaha
Tenderfoot called Omaha at 6:05 to mosey back to the W for Mary.
6MOM:
- Low Dollies OMO X 25
- Box Cutters IC X 20
- 20 American Hammers Rancid-Style
NAME ANY FNGs: none
NAME A RAMA:
ANNOUNCEMENTS/PRAYERS: There is the Chad 1,000 happening at Brick Yard tomorrow as well as a military beatdown tomorrow.
COT: The theme for this workout was pairing up and leaning on your partner to help complete the reps. That tied into the COT that as a HIM you will need to lean on your brothers in F3 or your shield lock. And though this seems obvious, sometimes we just need a reminder that we can’t do it alone and that we need to ask for help from our brothers so that we can make the greatest impacts in our lives and community.
Thanks for letting me lead.
Tenderfoot
