December 4, 2019//Stinson Park//AO- Heavy Metal//30 degrees//

Pax: Bloodshot, Stella, Samples (Respect!), Cyclone (Respect!), Balboa (FNG—Respect!), Tin Cup, T.C. (Respect!), Beta Max, Folsom.

Q: Folsom

Warm O’ Rama

  • Sun Gods ICx12 forwards and backwards
  • Side Lunges ICx12
  • Mosey
  • Shoulder Taps ICx20
  • Parker Peters ICx12
  • Mosey
  • Tempo Merkins ICx10
  • String Rippers ICx10
  • Mosey

The Thang: Simple, Simple, Compound, Abs, Cardio

The following exercises were performed for 30 seconds each for the simple, simple, compound exercises. The ab exercises were performed for 1 minute, while the cardio (100 yard dash was approximately 11 seconds long ;). The PAX worked their way down the following list. Folsom pushed well past reasonable time restraints allowing the PAX to get through the 1st superset 3 times, all the others, twice, and one bonus round of 25 curls for the gurls, Folsom’s favorite exercise.

1st Superset

  • Simple: Military Press
  • Simple: Squats
  • Compound: Man Makers
  • Abs: LBC’s
  • Sprint

2nd Superset

  • S: Dumbbell Merkin
  • S: Bent Over Rows
  • C: Ben Affleck’s
  • Abs: Flutter Kicks
  • Sprint

3rd Superset

  • S: Curls
  • S: Dead Lifts
  • C: Dead Lifts with Curls
  • Abs: Big Boy Sit Up
  • Sprint

Mary: Freddy Mercury ICx15, Box Cutters ICx20, and American Hammers (ICx10, rest 10)x4

Announcements: No HDHH because this week’s 2nd F is First Friday Lunch at Flagship Commons on 12-6-19 at 11:30. Ponzi’s blood drive is 12-13, sign up!

COT: I think it’s so easy to get caught up in all the things we need to do and all the stuff we need to buy for our families that we forget to be charitable this time of the year. I know there are children that won’t be with their families for Christmas. They are in shelter care or foster care, through no fault of their own, or they are in a mental institute getting help for their issues. Either way they won’t be having the kind of Christmas our kids will be having. So I urge everyone to find out what you can do, donate gifts, money, and/or time. If you don’t know where to start, reach out to me, I’ll point you in the right direction.  

Aye- Folsom

F3Omaha - 1536 posts

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


Leave a Reply