Weather: 28° and Pleasant
PAX: Two Step, Bovine, Dome, Doll Face, Polaroid, E-85, Merit Badge, Joe Buck, Wile E, Side Dish, Rancid, Spanx, U-Haul, Roster, Oahu
Q: Gunner
Welcomed all Pax at 5:30 am. Stated the F3 Mission Statement and 5 Core Principles, The Six Credo and mentioned that today’s workout is a Murph-Inspired beatdown.
We moseyed down the west side path of Memorial Park to Warmarama
Warmarama – Round 1
- 10 IC Moroccan Night Clubs
- 10 Hillbillies
- 10 Wind Mills
- 10 IC Slow Pitch Swimmers
- 10 IC Jump Ropes
We moseyed to St. Margaret Mary’s Soccer Field
Warmarama – Round 2
Motivators…Started and 5 count down to Zero
Pre-Thang
We lined up at the South soccer goal and we did
20 Lunges -10 Merkins. We completed 4 sets of this
The Thang at the Basketball Courts we counted in Ones and Twos. We split into 2 groups and did the following exercise stations
Station 1- A shuttle run on the basketball court and parking lot with 10 Derkins on the wall
Station 2- 5 Pull ups and a small jog to the grass for Core Exercises
15 Reps
- Heals to the Heaven
- Low Dollys
- Big Boys
Both groups come together for 30 Air Squats
Omaha at 6:04 and we fartnek run down JE George Blvd to Underwood Ave
Mary – Rancid style American Hammers
Announcements
April 23- F3 Omaha 4 year Anniversary
May 21- F3 Brick Builder CSAUP
COT- My COT was an explanation on the impact the words of The Our Father has on me. I explained how the words in this prayer always makes me reflect on my behavior and actions towards others and whether those actions are trespassing or sinful toward them.