The Trident
Tuesday, October 18, 2022
Sterling Ridge, Omaha, NE
22° chilly!
PAX:
(8) – Chiclets, Roadhouse, Slick, Skipper, Big One, Mother Goose, Kielbasa, Convoy
QIC: Convoy
Convoy gave the F3 credo, mission statement, 5 core principles, and disclaimer. No FNGs.
The PAX moseyed to the nearby parking lot for Warm-a-Rama.
Warm-A-Rama:
Side Straddle Hops (x10 I/C)
Big Ones (3-count left, 3-count right) x3
Tappy Taps (x10 I/C)
Tempo Merkins (x10 I/C)
Goofballs (x10 I/C)
Remain in parking lot for Pre-Thang
Pre-Thang:
Cones set up in parking lot in shape of a “five”. All PAX line up at starting cone and plank. First PAX bear crawls through the “five” shape as follows: forward crawl, lateral, crawl, backwards crawl, lateral crawl, forward crawl, then planks at finish until last PAX makes it through the “five” shape. Rinse and repeat (twice through). Mosey to parking ramp for The Thang.
The Thang:
Partner up along far side of parking ramp. First partner executes Broad Jump Burpees to other side of parking ramp, then sprints back to starting side. Meanwhile, second partner does AMRAP exercise at top of list until first partner returns, then swap. Continue down the AMRAP list and swapping places until “Omaha” called.
AMRAP list: Fast Rockettes, Diamond Merkins, Air Squats w/ Seal Clap, Prime Time Merkins, Plank Jack Groiners, Jump Squat with Overhead Clap, Punch Up Merkins, Hillbilly Squats, Alternating Shoulder Taps, Monkey Humpers, Chuck Norris Merkins, Side Straddle Hops.
“Omaha” called at 6:00a. Mosey to shovel flags for 6MOM.
6MOM:
Heels-to-Heaven (x20 I/C)
Flutter Kicks (x20 I/C)
Heel Touches (x20 I/C)
LBCs (x20 I/C)
Dying Cockroaches (x20 I/C)
Gas Pumpers (x20 I/C)
Box Cutters (x20 I/C)
American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC)
Announcements/Prayers:
Queen Service begins 31st, check Slack
Kielbasa Q at Beverly Hills tomorrow (!)
Prayers for Big One running 21 miles this weekend
Prayers for Chiclets’ patient, Don
Prayers for Kielbasa’s Aunt Claudia (cancer treatment)
COT:
Lou Holtz: “We aren’t where we want to be, we aren’t where we ought to be, but thank goodness we aren’t where we used to be”…don’t dwell on where you are not, what didn’t work out, compare yourself to others. Don’t forget to realize how far you’ve come. Build greatness one day at a time. Keep stacking!