The Stormbreaker Backblast: Keep Moving Forward
04/10/2023 The Stormbreaker AO Werner Park, Papillion, NE
PAX: (8) Animal House, Busser, Tenacious D, Duracell (Respect!), Dozer, Amadeus, Mulch, and Gipper
QIC: Gipper
Temperature: About 52 degrees with partly cloudy skies and lighting flashing in the distance
Gipper welcomed 7 PAX to The Stormbreaker. 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. No FNGs.
Warm-A-Rama
The PAX moseyed to the roundabout at the intersection of 126th Street and Lincoln Road.
SSH X 20 IC
Windmills x 15 IC
Harry Rockettes x 15 IC
String Rippers X 15 IC
The PAX then moseyed back east to the north parking lot for the Pre-Thang.
THE PRE-THANG
Albatross Wings (modified) IC
20 forward arm circles
HOLD
20 backward arm circles
HOLD
20 seal claps
HOLD
20 overhead claps
10 Moroccan night clubs
10 cherry pickers
10 forward chinooks
10 backward chinooks
10 front raises
10 overhead press
10 flapping wings
45-degree arm hold
The PAX moseyed south and west to the first asphalt parking lot for The Thang.
THE THANG (7 of Diamonds)
The PAX performed this portion of the workout on the parking lot with 4 corners (light poles). One round is four corners.Mosey/sprint in between corners. Each round, increase by seven reps with a different exercise listed below. Total of four rounds. If extra time, continue for three more rounds, decreasing the reps by seven each round. Do all the exercises as a group.
ROUND 1: 7 MONKEY HUMPERS IC
ROUND 2: 14 MERKINS
ROUND 3: 21 AIR SQUATS (Duracell lead some PAX with Jump Squats)
ROUND 4: 28 LBCs
ROUND 5: 21 ROCKETTE HILLBILLIES IC (only got to do one corner of these before Omaha was called)
ROUND 6: 14 PICKLE PUSHERS
ROUND 7: 7 OH YEAHS!
Omaha was called in the middle of Round 5, and the PAX headed to the Shovel Flags for some Mary.
6 MOM
Dying Cockroach x 15 IC
Freddie Mercury’s x 15 IC
American Hammers x 2 times around the group IC regular style
Circle of Trust
Count off and Name-O-Rama
8 PAX with no FNGs to name.
Announcements
Always see Slack, What’s App, or Twitter for any other announcements.
5 Year Anniversary on April 22nd.
Circle of Trust Message
Gipper shared his COT message today about “keep moving forward.” “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward.” Martin Luther King JR.
Prayer
PAX shared prayer intentions for the day.
Gipper brought everyone in a Ball of Man to pray us out.
Aye,
Gipper
