August 3, 2019//Boys Town//AO- Oracle//67 degrees//

Pax: Thunder Head, Trade Mark, slow Roast, TC (Respect!), Reba, G U T, CSI, Vandelay, Lucile, Compost, Folsom

Q: Folsom

Warmorama:

  1. Shoulder Taps ICx20
  2. Mountain Climbers ICx20
  3. Merkins x10
  4. Copperhead Squats ICx15
  5. Split PAX in half.

The Pre-Thang: 4 minutes Tabata Burpees. Followed by Do-wa-diddy to the football practice field.

The Thang: Zombie WMDCDD Merkins

Folsom had the PAX form a line across the goal line and had them get on their six for 20 American Hammers IC. Then he had the PAX Zombie walk 20 yards, drop for 20 Werkins, Zombie Walk 20 yards, 20 Merkins, Zombie Walk 20 yards, 20 Diamond Merkins, Zombie Walk 20 yards, 20 Carolina Dry Docks, Zombie Walk another 20 yards for a total of 100 yards. To celebrate Folsom had the PAX do 20 American Hammers IC, followed by 20 SSH IC. Folsom then lead the PAX on a mosey back the 100 yards previously gained, got them back on the goal line for another 20 American Hammers. Then he told the PAX the good news that there was time to rinse and repeat. After the second mosey back to the goal line, Folsom had the PAX partner up to help as needed with each doing 10 pull ups on the goal post. Then Folsom had the PAX repeat the march back down the field. After the third mosey back to the goal Folsom once again lead the PAX in 10 pull ups. After that, Folsom called for a mosey back to the ShovelFlags for Mary.

MOM

  1. Plank for 60 seconds
  2. Flutter Kicks for 60 seconds
  3. Heal Touches for 60 seconds
  4. Plank for 60 seconds

Announcements:  Thank you from Children’s Square Shelter. Prayers for Barbara, CSI’s mother in law who is recovering from a fall and Waffle House as he recovers from his biking accident.

COT: Folsom told the PAX of a book he was reading and a chapter about in it about building a mental moat: “You become like the people you hang around most. Always. It’s only a matter of time. Make sure you’re spending most your time with the people you admire [Sic].” This quote rang very true to Folsom of hanging out with the men of F3 Omaha. Folsom spoke of how he looks up men like Waffle House and CSI, who come out and bust their backs grinding through workouts, pushing themselves to be better every day. Seeing that reminds Folsom to keep pushing himself hard and making himself better every day.

-Darrin Donnelly in Relentless Optimism

Aye- Folsom

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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