Pax: Cyclone; Walkabout, TC, Tassels, Merit Badge, Hooah, Flying V, Beta Max, Jock Strap, Joe Buck, Buns of Steel, Wentworth

Q: Gunner  

After wrapping up a quality, 45 minute Frisbee session a 6:55 am a few of us strolled over to where a F3 flag should be planted to mark and indicate our meeting location. However, due to theft concerns at this AO, a shovel flag is not plant, but the intelligent men of F3Omaha are fully aware of our meeting location on the sidewalk between the playground and picnic tables. At this location, I greeted everyone, welcomed them to the most fascinating F3 Omaha AO. I stated the F3 Mission statement, 5 Core Principles, the disclaimer, verified there were not FNGs and we tore off to emark on the beatdown.   Warmarama- We did a snake-style way of moseying down to 8th Street and circled up for warmarama. Instead of the traditional F3 warmarama exercises, we performed about 12 minutes of yoga. We did: Down Dog Cobra Runners Stretch Warrior 1 Warrior 2- Arms out – lunge Warrior 3- stretch back One – leg hamstring stretch-straight shoulders (used chair for balance) Triangle 10 IC SSH And we had to switch to do “the other leg”   After warmarama, we moseyed all the way back to 13th street to the bench blocks. On the bench blocks we did 20 Reps and two Sets of:

  • One leg lunge
  • Dips
  • Step-Ups
  • Incline Merkins
  • Jump Ups

After two sets, we went to the grass and did, side shuffle down and back. Mario jumps down and sprint back.  Then back to the blocks.   For the second half: 20 Reps-  one Set

  • Sit-down Squats
  • Diamond Merkins
  • Step-Overs
  • Decline Merkins
  • Jump Over

After doing just one set of these exercises we moseyed to the turf for some Core.  

At the Turf, next to the slides, we did core.  

Core-25 Reps E2K Inverted Toe-Touches Imperial walkers   Sprint to the top of the hill-run down the steps-sprint up the hill and back down the steps for the next set of core.   Set 2 Dying Cockroaches LBC Frozen Freddies   Sprint to the top of the hill-run down the steps-sprint up the hill and back to the shovel flag.  

Announcements- Brush Up Omaha and Octagon Shovel flag pass.

Prayers – for Mr. Miyagi

COT- Dog DaysWhat are Dog Days? 1: the period between early July and early September when the hot sultry weather of summer usually occurs in the northern hemisphere. 2: a period of stagnation or inactivity I shared with the Pax that when one feels a period of stagnation in their life, lean into F3 and share what is going on. We are human and we have these periods in our lives. Recognize when you are stagnant and get out of it.  We are high-impact individuals and we are always striving to “accelerate” in our lives. Do something to lead yourself out of the Dog Days feeling.

Leave a Reply