PAX: Gryllz, Spacebar, Vandelay, Room Service, Tea Party, Sweet Roll, Bubbles, Slow Pitch, Kielbasa, Wentworth, Roll Bar, Jeeves
Q: Gunner
Started at 5:30 am and welcomed the Pax and cited the F3 Mission statement, 5 Core Principles, “Modify as Necessary” disclaimer, and The Credo. After the standard opening procedure- we got to moseying right away for the warmarama-pre-thang combo.
Warmarama – In the parking lot
10 IC Hillbillies
Carioca -Down and Back
10 Hi-Yas
10 IC Windmills
Carioca -Down and Back
10 IC Yoga Toe Taps
10 IC Swimmers
Sprint down and 5 Burpees sprint Back
Sprint down and 5 Turkish Get Ups
The Thang
Set up a beat down circuit at the field/ track. The beatdown circuit consisted of 3 exercise station and half a mosey lap back to the beginning of Station 1.
Station 1
20 Merkins
10 Alarm Clocks
20 Werkins
10 IC LBCs
20 Merkins
10 Alarm Clocks
20 Werkins
Station 2
20 squats
20 IC Mountain Climbers
20 IC flutter Kicks
20 IC Bonnie Blairs
20 squats
20 IC Mountain Climbers
20 IC flutter Kicks
Station 3
20 Big Boys
Calves 20-20-20(normal, Toe-in, toe-out)
10 Burpees
20 Diamond Merkins
20 Big Boys
Calfves 20-20-20
10 Burpees
Mary
Circled up in the middle of the field and performed alternating American Hammers. 10 IC and 10 count off all the way around the circle.
Announcements
No Khaki’s Café this morning. It would return next week
F3 Omaha Aniversary April 23
Blood drive sign up. Details on Slack
COT- Stated to the pax that this is a special spiritual week for many Christians. Put the inspiration to the Pax to do something kind this week to make this week special.