Weather: 65 and Clear
PAX: Wentworth, Spreadsheet, Cyclone, FDIC, Polaroid, Side Dish, Space Bar, Joe Buck, Merit Badge, Rancid, Beta Max, Buns of Steel, Bovine
Q: Gunner
Oscar Mike Pax got concluded at 6:55 form the Ruck and joined in the morning greeting friendship.
Per F3 Omaha beatdown customs, we commenced promptly at 7 AM. I cited the Mission Statement, 5 Core Principles, the Credo and Injury disclaimer were all cited aloud before we moseyed off for some warming up exercises.
Warmarama – Mosey – Up to Abbot and Gallup Corner for Round 1 of Warmarama. We did 8 reps of the warmarama exercises.
- Hairy Rockettes
- Mummy Kicks
- Butt Kickers
- Catcher Squats
- Rosalitas
- Lunge Stretches
After Round 1, we moseyed over towards the Carter Lake border with Omaha but did not cross the border. Instead we did a second round of the Warmarama exercises but at 16 reps.
After warmarama we moseyed to the bridge between the ponds.
At the Bridge, we formed groups of 4 for 100 feet sprints at the bridge. Ones and threes were on one side and twos and fours on the opposite end. One started, as soon as they got to the other end, Twos sprinted. Then the threes and the fours. A total of 5 sprints were performed by everyone.
After the sprints, we stayed in groups of 4 for a Four-man Loop Grinder. The grinder course was set up with exercise stations on opposite side of each other. 2 pax stayed at the station and did the exercises, while the other 2 ran half the loop to push their group member. We did
Loop1-
Station 1
- Sit Thrus
- Slow Pitch Swimmers
- Turkish Get Ups
- Mountain Man Poopers
Station 2
- E2K (Elbow to Knee)
- Penguin Crunches
- WWI Sit Ups
- Low Dollys
Unfortunately Station 2 was picked up by a morning trail walker and we had to ad-lib Station 2 exercises.
At 7:35am, all Pax re-gathered at the bridge for Round 2 – Set 2 of Sprints. Again a total of 5 sprints
After the round of sprints, we performed the same workout routine but did it around the bigger pond loop.
Loop 2
Station 1
- Hillbillies
- Yoga Toe Taps
- Imperial Walkers
- Groiners
Station 2
- Windshield Wipers
- Gas Pumpers
- Big Boys (hands Behind the Head)
- Dying Cockroaches
Omaha called at 7:50 am and gathered at the shovel flags
Mary
Capt Thors- we did up to 4 Big Boys and 16 American Hammers
Calf Raises- 25 reps each of Straight feet, Toes-Out, Toes-In (2 Sets for a total of 150
Announcements
Beverly Hills Launch this Wednesday
Abide Omaha Volunteer Opportunity
Triple Murph Memorial Day Monday
COT
Pray and be Peaceful towards one another this holiday, just like the Christmas season.