11 @F3Omaha HIM showed up for some good times at the Mess Hall 9-10-2024
5:30 AM
The weather was a beautiful 62 Degrees at Swanson Elementary/The Mess Hall. Tenderfoot welcomed OMAHA PAX to Mess Hall and delivered 5 principles of F3, F3 Mission Statement, Credo and Disclaimer
All exercises are a recommendation, modify as necessary – the real possibility of injury.
The Pax took two laps around the Bradford Bowl and then went into…
Warm A Rama
15 Side Straddle Hops IC
15 Tater Taps
15 Cherry Pickers
15 Big 1s
Then the PAX got into…
The Pre Thang
Which consisted of 11 Motivators there was a lot of grumbling from the PAX.
The Thang
The PAX picked 7 exercises and did a Walls of Jericho beat down
7 LBCs – IC
7 World War 1 Situps
7 Werkins
7 Air Squats
7 Lunges – IC
7 Alternating Shoulder Taps – IC
7 Big Boys
And then a chain run around the arboretum, wash rinse and repeat until time was up
6 MOM
6:05 Tenterfoot called Omaha and the PAX did one rotation around the circle of American Slammers IC and finished up with the
COT
The PAX did announcements and looked for Prayers for Blue Bunnies father and Borland’s daugter. Tenderfoot offered his thanks for getting the opportunity to lead and get comfortable with being uncomfortable and prayed it out..