Weather: 65 and overcast
PAX: Wentworth, Spreadsheet, Cyclone, FDIC
Q: Gunner
As the Oscar Mike Pax were wrapping up their Ruck, the beatdown Pax were gathered at the traditional shovel flag location, albeit without an actual shovel flag, but we won’t name names of the handler of the Canyon Shovel flag.
Even without an official shovel flag, 5 veteran Pax members knew that a beatdown was to commence promptly at 7 AM. Per F3 Omaha beatdown customs, 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 – at the short Gallup wall along the main drive entrance
Pax took a space at the short brick wall at the Gallup driveway to perform 5 warm up exercises. Since we had 5 warm up exercises and 5 Pax, we each counted cadence for the following exercises.
- 20 Incline merkins
- 10 Step ups-one leg (10 each leg)
- 15 IC Cherry Pickers
- 15 Dips
- Bear Crawl to tree and back
We did these 5 exercises 3 times for 3 sets before moving onto The Thang
The Thang – World’s Longest Grinder (Modified)
This Grinder was created to destroy Futurama claim as the World’s Longest Grinder, however, due to the immense distance, the Q audibled and did The Thang All Together as a group of 5.
Station 1 location started at The Gallup Pole monument sign tree Grove. At station 1, we did the first 5 exercises listed:
- 20 IC Imperial Walkers
- 10 Dive Bombers
- 20 Groiners
- 20 IC Mountain Man Poopers
- 20 IC Monkey Humpers
Group Ran 1,300 ft across the Big-Ass field to the other side. At the other side, 1,300 ft away the group did these 5 exercises:
- 20 IC Hillbillies
- 20Carolina Dry Docks
- 20 IC Slow Pitch Swimmers
- 20 IC Moroccan Night Clubs
- 20 IC Mummy Kicks
Ran 1,300 feet back to Station 1 and did:
- 20 IC Wind Mills
- 20 IC Yoga Toe-taps
- 20 IC Pickle Pushers
- 20 IC Mountain Climbers
- 10 Turkish Get Ups
Ran 1,300 feet back to Station 2 and did:
- 20 IC Squat Kicks
- 20 IC Hairy Rockettes
- 20 IC Plank Jacks
- 20 IC Sumo Squats
- 10 Lt. Dans
Ran 1,300 feet back to Station 1 and did:
- 20 Bobby Hurleys
- 20 IC Apollo Ohnos
- 25 Calf Raises
- 20 IC SSH
- 20 IC Oh-Yeas
Called Omaha @ 7:48 AM
Mary
- 15 IC Inverted Tater Taps
- E2K – 15 each side
- 15 IC Ankle Touches
- Capt Thors 1:4 to 5:20
- Supermans – Each Pax did 10 count for a total of 4 sets
Announcements
Shovel Flag passing on Tuesday
2 Club Conundrum
Rollbar’s 24-hr OM on Sept. 11
No special Prayer intensions offered
COT- Gunner shared how his participation in Queen Service was the most challenging experience he has ever accomplished with F3.
