Date: Saturday October 13, 2018
Conditions: 35° and clear
Old Man Winter definitely appeared and slapped some folks in the face. F3 Omaha called out all AOs with some cold-weather rules, twas a nice refresher on gear and attitudes needed to survive a chilly post.
Notable PAX incl Denari, Homer, Kodak and some DR PAX from F3 Louisville. The likes of OJ, Gypsy, Airplane & Flounder were in town sampling the local fare. Think we showed them a good Q.
Ladybug led his VQ in true hometown style with a little Texas themed beatdown. Six Flags over Texas with a little history lesson in between. Planned a little too much on the exicons, ran short on time. This led to re-grouping and adaptations on the fly, will save additional exicons for future beatdown usage. Good lessons learned on the Q, will make necessary adjustments for future Q’s.
Movement #1 (warm up @ Bean) (notable Texan Lyle Lovett)
- Abe Vigoda
- Sumo squats
- Clock merkins
Mosey to bike rack for Movement #2
Movement #2 (notable Texan General Sam Houston)
- Bike rack pullups (2x)
- Walking lunges (2x)
- Flutter kicks (2x)
Mosey to Cancer Survivor Garden for Movement #3
Movement #3 (notable Texan Willie Nelson)
- Merkin ladder (started @ 15 count) – 50 yd lap for each decrease
Mosey to Lakeshore East Park aka Noonan’s Pit for Movement #4
Movement #4 (notable Texan Audie Murphy)
- Dora 1-2-3 (300 LBCs, 200 squats, 100 merkins)
***running short on time, last movement abandoned
Mosey back to Bean for closing movement/cool down.
Movement #5 (finisher)
- Yoga squats
- Side planks
Shoutout to the DR PAX from Louisville, learned OJ posted his 200th this weekend with us. Honored to have him with us to celebrate #200.