HIM: Hot Dog, Betamax, Wentworth, Huffy, Toadstool, Q-Tip, Cosmo, Sgt. Pencil, Biff, Touche, Toonces, Vandalay, Vanilla Ice, Tugboat, Safe Ride, Lansbury, Dollface, Dirty Bird, Bloodshot, Lemu, Gunner, Spacebar, Retweet, Stella, Slow Pitch, Flanders, PigPen

Q: Pigpen (VQ!)

Welcomed everybody, 5 core principles, no FNGs

Warm-a-rama

Mosey’d to the far end of the parking lot

  1. 5 motivators
  2. 10 tappy taps
  3. 10 big ones
  4. 10 sun gods
  5. 10 cherry pickers

Thang: Rocky themed grinder

  1. Rocky 1 – Basketball court (arms) i. ‘Mericans ii. Carolina Dry Docks iii. Seal Claps
  2. Rocky 2 – Soccer field (Core) i. Imperial walkers ii. LBC’s iii. Heels to heaven
  3. Rocky 3 – Playground (legs) i. Rocky Balboa’s ii. Alternating lunges iii. bobby hurleys
  4. Rocky 4 – the hill – Run to the top of the hill, yell Drago!, run down to push group 1. Rinse and repeat

Mary:

1. 10 peter parkers

2. American Hammers

COT: Bet on yourself! Pigpen killed it!

F3Omaha - 4394 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Coop

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