Cornhusker Handicap / Stinson Park / 41 Degrees
11 Pax: Bubbles (Hate), Ponzi, OMT, Polaroid, Folsom, Bloodshot, Honey Badger, Swinger, Rice-a-Roni, Gumbo, Betamax
Q: Beta Max
Beta Max welcomed the PAX, gave the F3 mission statement, core principles and disclaimer.
Warm O’ Rama
Mosey to Inner Rail
Sun Gods ICx10
Reverse Sun Gods ICx10
Reverse Chinooks ICx10
Side, Straddle, Hop ICx20
Cherry Pickers ICx20
The Thang: Shoots & Ladders
Beta Max explained that Stinson Park was being transformed into a giant Chutes & Ladders board game. Everyone counted off and were placed into groups of 4.
Each group started at a different station where two HIM did AMRAP of exercise number one while the two HIM executed on moving to the orange cones, using the unique method prescribed, then sprinted back to switch out. Each switch allowed their partners to go on to exercise two, three and four.
Once all exercises at the station were completed by both sets of partners, everyone ran to the orange cone on the pathway to the next station, where one member of the group rolled two dice. The sum of the two dice (e.g. 4+6 = 10) equals the number of burpees that had to be completed by all members. Rolling doubles = chute (skip) to the next station!
Station #1 – Chest/Back (Pavilion) –Crab walk to cone and sprint back
- Right arm low back row with TRX straps
- Left arm low back row with TRX straps
- Burp ups with pavilion
Station #2 – Cardio (near playground) – Frog hop to cone and sprint back
- Wall jumps (over) rinse and repeat
- Mountain climbers
- Side straddle hop
- Apolo Ohno (speed skaters)
Station #3 – Shoulders (Stage) – Bear crawl to cone and sprint back
- Front shoulder raise (w/provided plates)
- Side shoulder raise (w/provided plates)
- Cherry Pickers
- Sun gods
Station #4 – Abs – Skip to cone and sprint back (near park bench)
- Big boys
- Low dollies
- Plank hold
Station #5 – Legs – (Stinson tower monument) – Shuffle (side) to cone and back
- Wall sit
- Air squats
- Forward lunge
- Reverse lunge
- Mumble chatter: Comments on the realization that Folsom didn’t have to jump to complete the burp-ups along with several yells of triumphant joy as groups rolled doubles with the dice, avoiding burpees and taking the chute to the next station.
10/23 – Hump Day Happy Hour 7PM
COT: While today was (hopefully) a fun workout, every game has winners and losers. Such is life. Not everyone that interviews for a position will get the job offer, not everyone who enters the arena will emerge as the victor. The following speech was read as a reminder of the important of giving it your all, win or lose. This is applicable to everything we do!
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls (farksackers) who neither know victory nor defeat.”
Beta Max ended in prayer.
Coffeteria: Finally got to try the Inner Rail coffee shop this morning and it was a great venue!
Aye- Beta Max