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

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