Pax: Killians. Wall Eye, Star Lord, Smooth Operator, Little-Big Town, Misty, Baby back, Beaver, Bogey, Kill Switch, Frosty, Skipper
Q: Gunner
Weather: Warmest start this week
A pretty standard 5:30am F3 Omaha Beatdown introduction to start this session. We did not have any FNGs so we took to it right away. There was a dusting of frozen snow over night which made the parking lot concerningly slippery, but with modifying as necessary we still started out to get our beat down in.
Warmarama –
10 Windmill
10 IC Yoga Toe Taps
10 IC Angle Touches
20 E2K,
10 IC Freddie Murcs
Pre-Thang – 8 minutes track. We used the school parking lot and faced North for lapping around 4 parking lot light poles. At each light pole, pax were to do 3 burpees. Start was running forward, side shuffle left, back pedal, side shuffle right.
The Thang – On the North wall of the school
- BTW- 20 Merkins-5 SSH – short sprint
- BTW-20 Roof Raisers-5 SSH – short sprint
- BTW- 20 Ranger Merkins-5 SSH – short sprint
- Wall Sit-20 IC LBC’s – High Knees – short sprint
- Wall Sit-20 IC Flutter Kicks– High Knees – short sprint
- Wall Sit- 20 IC Heals to Heaven– High Knees – short sprint
- 10 Donkey kicks-10 IC plank jacks – short sprint
- 10 Donkey kicks-10 Mountain climbers – short sprint
- 10 Donkey kicks-10 IC High Knees – short sprint
Rancid style sprints up the berm – We did 8 sprints as the Q petered out.
Omaha at 0552.
We had prayers and announcements.
COT was a personal appreciation of the many great men who share a life moment in a manner to help anyone else that is going through the same life moment.