The Canyon Backblast: Grateful
11/26/2022 The Canyon AO Gene Leahy Mall, Omaha, NE
PAX: (6) Folsom, Toadstool, Gunner (Respect), Spreadsheet (Hate), Rancid, and Gipper
QIC: Gipper
Temperature: 32° F beautiful sunrise, minimal wind
Gipper welcomed 5 PAX to The Canyon. Gipper shared the mission of F3, the Five Core Principles, and mentioned that he is not a professional. All exercises are suggestions. Modify if needed and from this point forward, you are assuming a very real risk of injury. No FNGs.
Warm-A-Rama
The PAX moseyed to the open area on the east side of the Mall next to the Dog Park.
SSH X 20 IC
Windmills x 15 IC
Harry Rockettes x 15 IC
String Rippers X 15 IC
The PAX then moseyed west to the stage for the Pre-Thang.
THE PRE-THANG
Albatross Wings (modified) IC
​20 forward arm circles
​HOLD
​20 backward arm circles
​HOLD​
​20 seal claps
​HOLD
​20 overhead claps
​10 Moroccan night clubs
​10 cherry pickers
​10 forward chinooks
​10 backward chinooks
​10 front raises
​10 overhead press
​10 flapping wings
​45-degree arm hold
The PAX moseyed to the open field for The Thang.
THE THANG
PAX spilt up into 6 stations. One PAX run around the open field (push group)
​PAX performs the first exercise until pushed, then moves to next station to perform top exercise. Once you get back to original station, start next exercise on list.
Station R
​Red Bull Smurf Jacks
​Rockette Hillbilly
​Rosalitas
​Reverse Crunch
Station C
​Carolina Dry Docks
​Copperhead Squats
​Crab Cakes
​Catalina Wine Mixer
Station P
​Pickle Pushers
​Plank Jacks
​Peter Parkers
​Plank
Station A
​Alternating Shoulder Taps
​Alternating Side Squats
​Apollo Ohno’s
​American Hammers
Station T
​Tempo Merkins
​Travoltas
​Tony Hawk Burpees
​Twinkle Toes
Station M (Didn’t have enough PAX for this station, so did as a group at the end of The Thang)
​Merkins
​Monkey Humpers
​Mountain Climbers
​Moroccan Night Clubs
Omaha was called and the PAX headed to the Fountain on the west side of the Mall for some Mary.
6 MOM
Dying Cockroach x 15 IC
​LBCs x 15 IC
​Low Dolly x 15 IC
​American Hammers Rancid Style x2
Circle of Trust
Count off and Name-O-Rama
6 PAX with no FNGs to name.
Announcements
Always see Slack, What’s App, or Twitter for any other announcements.
Circle of Trust Message
Gipper shared his COT message today about gratitude. He is grateful for his newborn 2.0 son and his other kids and M. Each station was designated by the first letter of each 2.0’s name and his M’s name. It was also his birthday. He challenged the PAX to think of 100 things to be grateful for today. They ended by going around the circle once with each PAX saying what they are grateful for.
Prayer
Prayers for all those with mental health issues.
Prayers for Tin Cup and Pit Stop’s wife.
Gipper brought everyone in a Ball of Man to pray us out.
Aye,
Gipper