PAX: Tugboat, Romeo (hate hate), Scoober, Mahomes (hate hate), Black Flag, Black Lung, Golden Pike, Rollbar, Wentworth, Lemu (Respect), Z-Bo, Honey Stinger (Happy Birthday my fiend), Tin Cup, and Oompa.
Q – PATTON
It was a beautiful morning, 68 degrees
This was my first Q post breaking my rib on the hill in January, I was fully prepared to TAKE THE HILL
YHC covered the mission statement, core principles, and disclaimer.
Before stepping off YHC had the PAX recite the Pledge of Allegiance
Warm-a-rama – we ran up the hill and slow Bernie Sanders down the hill
10 – SSH (IC) – top of the hill
10 – Wind Mills (ISlowC) – bottom of the hill
10 – Tappy Taps (IC) – top of the hill
10 – Cherry Pickers (IC) – bottom of the hill
10 – Pickle Pushers (IC) – top of the hill
10 – Oh Yeah’s (IC) – bottom of the hill
THE THANG
2 – 3 MAN TEAM GRINDER
USE DIFFERENT MODE OF MOVEMENT UP HILL REVERSE BACK DOWN IE BEAR CRAWL UP CRAWL BEAR DOWN
MOVE TO THE NEXT EXERCISE AFTER THE COMPLETING EACH TRIP UP AND BACK DOWN THE HILL
AMRAP
- MERKINS – LUNGE UP – REVERSE LUNGE DOWN
- BUTT KICKS – ARMY CRAWL
- FLUTTER KICKS – BEAR CRAWL – CRAWL BEAR DOWN
- CHERRY PICKERS – SIDE LUNGE
- ALTERNATING LUNGES – BERNY SANDERS UP – SLOW WALK DOWN
- FREDDY MERCURY’S – LUNGE UP – REVERSE LUNGE DOWN
- WERKINS – ARMY CRAWL
- MONKEY HUMPERS – BEAR CRAWL – CRAWL BEAR DOWN
- BIG BOYS – SIDE LUNGE
- SUN GODS – BERNY SANDERS UP – SLOW WALK DOWN
- AIR SQUATS – LUNG UP – REVERSE LUNG DOWN
- LBC’S – ARMY CRAWL
POST-THANG
MUCHO-CHESTO
10 – RANGER MERKINS
10 – MERKINS
10 – WERKINS
10 – ALLIGATOR MERKINS RIGHT
10 – ALLIGATOR MERKINS LEFT
MARY –
AMERCAN HAMMERS RANCID STYLE
ANNOUNCEMENTS
Blood Drive
Brush Up Omaha on the 20th
First Friday Lunch at Oscars
Mental Battle discussion after beatdown at Octagon
D3 2nd F Thursday 1700 – 1900 at Local in Village Point
Honey Stinger’s birthday – 43 years old
PRAYERS
Rancid’s brother TJ (Bluebird)
My buddy Christian
COT
YHC spoke about how he fell down in January and broke is rib on the very hill we spent our entire beatdown on. I mentioned how my F3 brother helped me through my recovery reaching out multiple times, with calls, GIF’s (that were really funny but it hurt to laugh at the time), gifts, and food. I mentioned how we need to learn from yesterday, do better today, and make tomorrow even better than today. I spoke about how the Sad Clown has crept into my thoughts and given me weak excuses for not posting and how my F3 brothers have helped me with that also. I then read this quote –
“We all have pasts.
We all made choices that maybe weren’t the best ones.
None of us are completely innocent but, we all get a fresh start every day to be a better person than we were yesterday. “
YCH took us out in prayer.
