PAX: Pony Express, Icy Hot, Slow Pitch, Tater Tot, Samples, American Picker, Door Dash, Thing 2, Two Step, Bovine, Khakis, Spread Sheet, Grease Fire, Frosty, Umpa,
Q: Gunner
We started promptly at 5:30am with the F3 greeting. I stated the F3 Mission Statement and 5 Core Principles and the risk disclaimer and some minor mumble chatter to allow a 5:31 Pax arrival to park and join us before we moseyed off to creep corner for warmarama.
We did a quick, minor about-face at Creepy Corner due to some skunk activity. We went across the street to circle up for warmarama.
WARM A RAMA:
15 IC Hairy Rockettes
15 IC Imperial Walkers
15 IC High Knees
15 IC Rosalitas
15 IC Squat Kicks
15 Merkins
Warmarama was a tobata-style action. We did these exercises 3 in succession, 3 times before mosyeding off for The Thang
The Thing – was performed at the Elmwood Golf course 6th and 8th tee box area. Pax counted off in 1s and 2s for 2 groups. Group One ran the cart path hill loop while the other group did these exercises using the tee box wall
Station 1
- Motivators -start at 5 and count down
- 15 Dips
- 15 IC Slow Pitch Swimmers
- 15 Dips
- 15 IC Alternating Shoulder Taps
RUN A LOOP AROUND THE CART PATH
Station 2
- 15 One leg lunges
- 15 Half Step Ups Keep left foot on top and step up only with right leg-switch at 15
- 15 IC Normal Step Ups
RUN A LOOP AROUND THE CART PATH
Called Omaha @ 6 am. We remained at the tee boxes and as a group we performed 20 Alarm Clocks. We also performed Mary at The Thang location
Mary
Capt Thors – 1:4 ratio of Big Boys and American Hammers up to 6 and 30 reps
At 6:08 we moseyed down the hill to the shovel flags
Announcements and Prayers
Vala ticket pick up
Announcement for Bubbles new son
Prayers for BOS’s mom
COT
Read a brief article about Roberto Clemente being a great HIM and how he passed away in the act of helping others.