Weather: 68° Clear and Pleasant
PAX: Dome, Doll Face, E-85, Merit Badge, Joe Buck, Side Dish, U-Haul, Oahu, Othello, Ranch, Speghetti-Os
Q: Gunner
What a great and beautiful morning in the Ironwood Shovel Flag gully. The Smurpher Pax moseyed up to our gathering point while the well-rested Pax meandered out of their cars as we all gathered, hugged and greeted one another. The F3 Mission statement was clearly cited as well as the 5 Core Principles. Since there would be a bit of running involve in the beatdown, I stated the “Leave No Man Behind, Leave No Man Where You Found Him” credo. We unfortunately did not have any FNGs. So we moseyed out. We moseyed in the direction of the Flag Pole of Memorial Park.
Warmarama
- 10 Hillbillies
- 10 Wind Mills
- 10 IC Jump Ropes
- 15 IC Pickle pushers
- 15 Monkey Humpers
- 15 Mountain Man Poopers
The Thang – Formatted in the workout structure of 100-200-300; 2- mile Murph Workout. However the Merkins were modified and the Pull-Up set was a run down the West Stairs and 50 ft of hill and turn around and run back up.
- 20 MERKINS – 1 Pull-Up Lap – 30 Air Squats
- 20 ALTENATING SHOULDER TAPS – 1 Pull-Up Lap – 30 Air Squats
Core
- 20 WERKINS- 1 Pull-Up Lap – 30 Air Squats
- 20 COUNT ONE-ARM PLANK- 1 Pull-Up Lap – 30 Air Squats
Core
- 20 RANGER MERKINS- 1 Pull-Up Lap – 30 Air Squats
Run a ½ mile lap around the upper sidewalk-stairs-and roundabout
- 20 COUNT ONE ARM PLANK- 1 Pull-Up Lap – 30 Air Squats
Core
- 20 DIAMOND MERKINS- 1 Pull-Up Lap – 30 Air Squats
- 20 ALTENATING SHOULDER TAPS- 1 Pull-Up Lap – 30 Air Squats
Core
- 20 HAND RELEASE MERKINS- 1 Pull-Up Lap – 30 Air Squats
- Plank Count
Omaha at 0608
Mary- Rancid style Big Boy Sit Up
Announcements – Sign up for Brush Up Omaha
The Canyon Relocation
Next Monday Ironwood Shovel Pass
Prayers- For Rancid and his family
For Doppler and his family
COT- Just stated that it is awesome to see the great core group of men in the geographical AOs within 5 minutes of home, but if the Dog Days of Summer are wearing thru, hit up a different Omaha AO to add some change and an opportunity to meet some awesome like-minded men in this city.