Weather: 25 Calm and clear
Pax: Pig Pen, Stella, Hooah, Frosty, Chaw, Animal, Jenny Bravo
Q: Gunner
A glorious morning and start to our Thursday in 2024. This AO is a great gem tucked into a great central Omaha neighborhood. I was anticipating a small group and true to Coop-form, that is exactly what materialized. We were there for a work out so I quickly covered the F3 Mission statement and 5 Core principles and got the fun started since we did not have any FNGs.
Warmarama right at the shovel flag. We needed to get a little flexy with the cold temperatures.
5 IC Windmills – 5 IC Tappy Taps-5 IC Windmills – 5 IC Tappy Taps
Then we started to get the heart rates going and began to run the half-loop in the Sorensen Park.
We stopped by the tennis courts for a little more warming up and yoga
Warrior One (left leg and right leg)– Overhead claps
We moseyed on and further down the trail to the “cut-across” side walk
Triangle Pose with 10 toe taps and 10 one leg squats.
We stopped at the court and did SSH down and back and finished of the loop run and warmarama at The Thang start cone..
The Thang – A straight-line circuit course with various exercises set along the way.
The starting point was at the bottom of the hill on Harney Street. The pax did one set of the each exercise and run up the hill and up the retaining wall.
- 10 IC Plank Jacks
- 6 Alarm Clocks
- 10 IC Imperial Walkers
- 6 Alarm Clocks
- 10 IC Amazing Spider Mans
- 6 Alarm Clocks
At the top of the retaining wall, execute 5 Burpees and Run to other retaining wall.
At the top of the wall, Bear Crawl One parking space and frog leap to the school wall.
At the Wall
Set 1 – 10 Donkey Kicks
Set 2 – 6 IC Australian Mountain Climbers
Set 3 – 30 Count Balls to the Wall
Run back to the bottom of the hill at the sidewalk
Omaha was called at 6:02 AM
Mary was also done at the bottom of the Hill on Harney Street
15 IC Flutter Kicks and Bernie Sanders up the hill
15 Low Dollies and Bernie Sanders up the hill
15 LBCs and Bernie Sanders up the hill
15 Big Boy sit ups sliding down the hill
Prayers and Announcements – First Friday lunch
CSAUP on Jan. 27
Nugent Scholarship Event
COT – Just used the small group to confess about failing to be patient during trivial times. Personal improvement needs to be improved on this matter.