The Colosseum – Walls of Jericho – September 26, 2023
The temperature was a brisk 56 degrees with clear skies.
PAX: Da Vinci, Invictus, Stella, Knoxville, Tin Cup, Folsom, Black Lung, Splinter, Ice T
Tenderfoot promptly welcomed the PAX to F3 Omaha 5:30 am, covered the 5 principles, gave the F3 credo, gave the F3 disclaimer, and asked about FNGs. The PAX entered the field, moseyed around the track, and met at the W for:
Warm a rama
15 Side Straddle Hops
15 imperial walkers
15 forward sun gods
15 backward sun gods
15 cherry pickers
16 tater taps
8 big ones
From there, the Pax moseyed to the north end zone for the
Sprint to the 30yard line mosey to the 50 then do 15 merkins. The Pax then moseyed back to the goal line and
Repeat 3 times. After repeating this three times the PAX met at the southwest corner of the track for:
Walls of Jericho 7 Exercises each with 7 reps each completed 7 times. After completing the 7 reps of 7 exercises, the PAX ran a lap around the track after running up and around the bleachers each time. The Walls of Jericho consisted of the following exercises.
7 Bobby Hurlys
7 Carolina Dry Docks
7 Jungle Boy Squats
7 Mountain Man poopers
At 6:05 Tenderfoot called Omaha! For
20 box cutters
20 LBCs IC
Rancid Style American Hammers
ANNOUNCEMENTS/PRAYERS/COT: Folsom mentioned a coworker who had taken his life, Stella mentioned PAX with a son who was in the hospital, and a few PAX have babies on the way. Tenderfoot prayed the PAX out and asked for the Sky Q to watch over the families of F3 Omaha and our community in general and asked that we all take a moment to reach out to our brothers who may be out there hurting and to keep connections with them. SYITG.
Thanks for letting me lead.