The Woodshed – 6 minute Abs
May 13, 2021/AO – The Coop/Temperature: 45 Degrees
Pax: Gumbo, Wentworth, Huffy, STELLA, Lansbury, Toadstool, Smashmouth, Spacebar, Flanders, Beta Max, Buns Of Steel, Brazilian.
Q: Safe Ride
Safe Ride welcomed the PAX to F3 Omaha at 5:30am. The Mission Statement, 5 core principles, and disclaimer were eloquently recited by the Q. Safe Ride noted that pool/beach season is quickly approaching. Therefore, Safe Ride’s workout today would be focused on the core.
WARM-A-RAMA
The PAX moseyed from the shovel flags to church parking lot across the street. Once at the location, the following exercises were performed:
- SSH
- Tappy Taps
- Big Ones
- Mountain Climbers
- Merkins
THE THANG:
Six Minute Abs!! The PAX would mosey around the Coop, stopping at six different locations to perform ab exercises.
- Station one:
- Alphabet
- Australian Snow Angels
- Gas Pumpers
- American Hammers
- Station two:
- Plank (60 seconds)
- Big Boys
- Chillcut (30 seconds)
- Low Dolly
- American Hammers
- Station three:
- LBCs
- Heels to Heaven
- Flutter kicks
- American Hammers
- Station four:
- Marge & Homer
- Chillcut (60 seconds)
- James Bonds
- American Hammers
- Station Five:
- Huffy 10 Speeds
- Protractor
- American Hammers with a twist. While performing the exercise, Safe Ride instructed 2 PAX bear crawl up the hill near the playground and jog back. Upon their return, 3 more back bear crawled. The last group then completed the task.
- Station Six: Back at the Shovel Flags
- Freddie Mercury
- Heel touches
- Dying cockroach
- American Hammers
COT:
Safe Ride kept his COT short and sweet today. He reminded the PAX that F3 is more than a workout group. He relies heavily on F3 for his mental health and well-being. Life can be difficult and that’s all the more reason to lean into this group of HIM. It’s okay to be vulnerable.
ANNOUNCEMENTS/PRAYERS:
- Brick Builder event on 6/12. Be sure to register through f3omaha.com. Celebration the night before at Stinson Park (M and 2.0 friendly).
Beta Max took us out in prayer.
Go Carpe that Diem!
Safe Ride