Zorinsky Lake | Weather: 73 but Dang humid
PAX: Fine Print, Crab Cakes, Ketchup, Life Line, T-ball, Dr. Thunder, Cheap Seats, Ruxpin, Escobar, Barn Door, Thomas, Patchy Adams, Big House, Hawg, Wax On, Overtime, Boomerang
Co-Q: Black Jack, Gunner
Black Jack welcomed all Pax at 5:30 am. He Stated the 5 Core Principles and standard disclaimer while Gunner provided F3 Mission statement. There were no FNGs in attendance this morning so the gang moseyed out for Phase 1
Warm-O-Rama Phase 1 – The Pax paired up over in the east side parking lot by the first soccer field. There was a dirt path hill that was used as part of Phase 1.
A quick 2-Man Grinder for warmarama. One Pax ran up the hill and back, while the other Pax AMRAP
- Imperial Walkers
- Mountain Man Pooper
- Peter Parker Merkins
- Absolutions – 8 Count
- Turkish Get Ups
After completing 5 sets, the group moseyed south-bound, over to the south Zorinsky Lake Trail and up the hill for phase 2.
Phase 2 – Staying in pairs, the Pax tandem wheel barrowed 700 feet in distance to 156 street and back. Pax could change out on wheel barrowing by doing 5 merkins. Pax did modify on the way back.
Mountain Climbers were performed til the 6 was in.
After Phase 2 was complete- the group moseyed west on Zorinsky Lake Trail towards the shovel flags but stopped along the wood fence.
Phase 3 – Along the wood fence
Pax lined up and performed
- 21 Donkey Kicks (2 sets)
- 21 Dips (2 sets)
- 15 IC Chicken peckers
Omaha called at 6:02am
Mary –
20 Big Os
15 IC Inverted Toe Touches
Capt. Thors 1:4 up to 5 & 20
Announcements
Shovel Flag passes this week- The Maize and Canyon
Informed Pax about addition Slack channels for additional F3 information
Announced Brush Up on August 27
COT-
With all the growth and expansion of work out locations throughout Omaha, never forget the F3 fundamentals. Say good morning, be engaging, pick up the six and remember I am Third. Remember that you are more than just a “member of a work-out group.”