Pax: Tenacious D, Slow Pitch, Amadeus, Crankbait
Q: Gunner
What an amazing morning to Q at this AO for my first visit. There were some pretty special beatdown events happening in the F3Omaha region this morning so having a small group of ment for this beatdown was quite a special honor. The five of us were here for a reason and it wasn’t for jacking our jaws so – Mission Statement…check. Five Core Principles…check. Disclamer…check and no FNGs. So we just got it started.
Warmarama – Stop 1 – We got our lower backs and hamstring warmed up by moseying down to the football field’s grandstand. A few lower back exercises and a couple up and downs of the blechers.
Warmarama – Stop 2- moseyed over between the baseball fields for some yoga calisthenics. We got our legs a-working good
Warmarama – Stop 3 – We went over to a hill and performed 10 Alarm clocks by using the hill slope to our advantage.
We did a warmarama mosey around the campus and came back to the main parking lot for our beatdown.
It was a 5 station beatdown course set up under the sidewalk lights.
Station 1
20 Ranger merkins
20 IC Plank Jack
Run – to other side of the parking lot and back
Station 2
15 IC Monkey Humpers
10 IC Mountain Man Poopers
Crab Walk to the next cone
Station 3
15 IC Goofballs
6 Burpees
Run – to other side of the parking lot and back
Station 4
5 Turkish Get Ups
10 SSH
5 Turkish Get Ups – Crab walk
Station 5
20 Diamond Merkins
20 IC Mountain Climbers
Run – to other side of the parking lot and back
We did Omaha after 7 completed stations
Mary
Capt. Thors – 4 to 1 ratio of 4 American Hammer and one big boy. Each pax led a count by adding a 4:1 to the previous count
Prayers for all the loved ones that needed Sky Q to send some healing.
Announcement for lunch at Oscars COT – I stated how my intentions for The Thang was to be performed OYO, but to witness how Pax will sort of automatically partner up when it comes to doing an OYO workout. I find that kind of human connection truly fascinating when being drawn to the proximity of someone else in an involuntary manner. That kind of human connection is very special and is a connection that happens quite often in F3Omaha. It is a remarkable and beautiful act to witness.
