| Tuesday, August 24, 2021 |
| Sterling Ridge, Omaha, NE |
| 74° humid |
|
| PAX: |
| (18) – Big One, Dr Thunder, Pain Killer, Rainman, Slick, Roadhouse, Doppler, Big House, Skipper, Draino, Griswold, Sparty, Lite Brite, Armbar, Chicklets, Room Service, Static, Convoy |
|
| QIC: Convoy |
| Convoy gave the F3 mission statement, 5 core principles, and disclaimer. No FNGs. |
| The PAX moseyed to the southeast roundabout for Warm-a-Rama. |
|
| Warm-a-Rama: |
| Side Straddle Hops (x20 I/C) |
| Diamond Merkins (x15) |
| Jump Squats (x15) |
| Plank Jack Groiners (x5 I/C) |
|
| Pre-Thang #1: |
| Groups of 4. Burpee Indian Run (caboose does 3 burpees, then sprints to front of group’s jog line). |
| Run from roundabout, around Renaissance Financial parking lot, back to same roundabout. |
|
| Pre-Thang #2: |
| Prime Time Merkin Wheel. All PAX lay down in a merkin starting position, circular pattern, evenly spaced apart. |
| At “go”, first PAX jumps up and leaps over each fellow PAX member doing AMRAP Prime Time Merkins. |
| 2nd PAX jumps up when 1st PAX has executed first leap and follows suit. |
| Exercise is complete when all PAX have made it once around the wheel. |
|
| Pre-Thang #3: |
| Guantanamo Bay. PAX flip to their sixes with feet together raised about a foot off the ground. |
| At “go”, first PAX jumps up, runs in circle pushing fellow PAX members’ feet towards the ground. |
| 2nd PAX jumps up when 1st PAX has progressed through two pushdowns. |
| Exercise is complete when all PAX have made it once around the wheel. |
| Mosey to Renaissance Financial parking lot for The Thang. |
|
| The Thang: |
| Same groups of 4. More stations than groups, so start at one of your choosing. |
| 3 exercises at each station. Cumulative team reps, must do all on list, split anyway you want. |
| When complete first list, team bear crawls to a different station and executes exercises in same fashion. |
| Station #1 – Carolina Dry Docks x200 | Bonnie Blairs x200 | LBCs x200 |
| Station #2 – Chuck Norris Merkins x200 | Hillbilly Squats x200 | Sweat Angels x200 |
| Station #3 – Punch-up Merkins x200 | Monkey Humpers x200 | Gas Pumpers x200 |
| Station #4 – Alt. Shoulder Taps x200 | Bobby Hurleys x200 | Starfish Crunches x200 |
| Station #5 – Werkins x200 | Groiners x200 | Rosalitas x200 |
| Station #6 – Ranger Merkins x200 | Mountain Climbers x200 | Freddie Mercurys x200 |
| Station #7 – Merkins x200 | Air Squats x200 | Flutter Kicks x200 |
| “Omaha” called at 5:57a. Mosey to shovel flags for 6MOM. |
|
| 6MOM: |
| Gas Pumpers (x15 I/C) |
| American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC) |
|
| Announcements/Prayers: |
| 1/2 marathon this Sunday (8th of 12). |
| Oracle back at Boystown starting this weekend. |
| Lots of prayers for family, friends, and co-workers from the PAX this morning. |
|
| COT: |
| Convoy talked about being vulnerable. Exposing yourself to possible physical/emotional pain seems very “un-male”, but it’s what strengthens relationships. |
| May not go the way you want it to when you take a risk and put yourself out there, but you become a stronger person for it. And it helps connect people with the true you! |
| Convoy encouraged the group to be vulnerable with someone this week, then closed with a prayer. |
