The Pit Backblast: 1776 Patriot Games CSAUP
07/02/2022 06:00 | The Pit | Temporary location: The Sanitarium (Papillion-La Vista High School)
PAX: (34) Ditty, Oil Can, FNG – Hinges (Welcome & Hate), Duracell (Respect), FNG – Rum Runner, Milo, Pea Soup, Swiper, Mr. Hanky (Respect), Tax Man (Hate), Irish Car Bomb, Levy, Baby Shark, Schrute, Double Dip, Chernobyl, Stranglehold, Sweet Sweet, High Life, Black Tuesday, Sweet Roll, Rooney, Feeney, KOA, Shingles, Squeaky Clean, Low Flow, Icy Hot, Bunny Slope, Skipper (Downrange North Carolina, Little Buddy (Downrange NC & Hate-Hate), Couch Potato (Downrange NC & Hate-Hate), Zorro, Gipper
Q’s: Gipper, Swiper, Chernobyl, KOA
Temperature: About 62° F, partly cloudy, comfortable humidity, few sprinkles
Gipper welcomed 33 other PAX to The Pit for the annual 1776 Patriot Games CSAUP. Today it is being held at The Sanitarium AO. Gipper shared the mission of F3, the Five Core Principles, and mentioned that he is not a professional. All exercises are suggestions. Modify if needed and from this point forward, you are assuming a very real risk of injury. We welcomed three Downrange PAX from Charlotte, NC and two FNGs.
KOA started by playing the National Anthem sung by Whitney Houston.
Mosey
The PAX counted off by 13 and moseyed a ½ mile together (2 laps around the track). Then once back at the north end zone, they went to their numbered cone and Al Gore to the six.
Warm-A-Rama
Sun gods x 10 IC both ways
Windmills x 10 IC
String Rippers x 10 IC
Chinooks x 10 IC both ways
Right before we started the first round of exercises, the sprinklers came on and we moved the workout to the south football field that has turf.
Round 1:
PAX split evenly between the following 13 cones. The group will complete 25 reps of each exercise listed at each of the cones. PAX stay at their cone the entire time. Rotate leader from one PAX at a cone going around the circle twice to complete.
(25 reps then next exercise/cone and so forth then rinse and repeat for next 25 reps of each exercise to get 50 reps of each exercise.
1) 50 Merkins
2) 50 LBCs IC
3) 50 Cherry Pickers IC
4) 50 Air Squats
5) 50 Mountain Climbers IC
6) 50 Plank Jacks IC
7) 50 Lunges (25 each leg) IC
8) 50 Overhead Claps
9) 50 Scissor Kicks IC
10) 50 American Hammers IC
11) 50 Alternating Shoulder Taps IC
12) 50 High Knees IC
13) 50 SSHs IC
Mosey
½ mile mosey (2 laps around track) You can also break up this run with the next round of exercises if you wish.
Round 2
All of these exercises are OYO or with a small group at your own pace breaking up the exercises however you like.
1) 50 Merkins
2) 50 LBCs IC
3) 50 Cherry Pickers IC
4) 50 Air Squats
5) 50 Mountain Climbers IC
6) 50 Plank Jacks IC
7) 50 Lunges (25 each leg) IC
8) 50 Overhead Claps
9) 50 Scissor Kicks IC
10) 50 American Hammers IC
11) 50 Alternating Shoulder Taps IC
12) 50 High Knees IC
13) 50 SSHs IC
After Round 2, finish with:
1) 100 Pull-ups/Derkins/Maverick Merkins (can go to weight room for pull ups if open)
2) 100 Dips
3) 100 Step Ups
4) 100 Yards of Bear Crawl
5) 76 burpees
These last exercises can be combined with a partner if needed. If PAX finish before others, they can help other PAX finish their reps.
Some PAX modified the last two exercises by bear crawling for a certain number of yards then did a certain number of burpees and then rinsed and repeated until they crossed the goal line.
Circle of Trust
Count off and Name-O-Rama
34 PAX with 2 FNGs to name. Welcome Rum Runner and Hinges
Announcements
Swiper mentioned the 2nd F event after the workout which was the shed tear down along with coffeeteria.
Squeaky Clean thanked everyone who participated in the Freed to Bleed Event.
Save the Date – The Pit Shovel Flag Pass on July 23rd.
Always see Slack, What’s App, or Twitter for any other announcements.
Circle of Trust Message
Gipper shared his COT message about what America and Independence Day meant to him.
Prayer
Swiper brought everyone in a Ball of Man to pray us out and to pray especially for all the prayer requests made by the PAX today.
Happy Independence Day F3 Omaha,
Gipper