July 29, 2020//Stinson Park//AO- Heavy Metal//72, 120% Humid degrees//

18 Pax: Lucky Charms, Lemon Law, Borland, Cyclone (Respect!), Toadstool, Hipster (Respect!), Stella, Huffy, Higgins, Baby Grand, Touché, Samples (Respect!), Safe Ride, Hoosegow, Wentworth, Bloodshot, Beta Max, Folsom.

Q: Folsom

Warm O’ Rama

  • ¼ mile mosey
  • Walk Out Merkins ICx10
  • Monkey Humpers ICx20
  • Cherry Pickers IC x20
  • Don Quixote’s  ICx10

The Thang: The Three Realms (farmer’s walk between realms; all exercises done with weights)

  1. The Playground
    1. 10 Burpees
    1. 15 Big Boy Sit Ups
    1. 20 Pickle Pointers with weight across hips
    1. 25 Pull Overs
  2. The Stage
    1. 10 Man Makers
    1. 15 American Hammers IC
    1. 20 Dead Lifts
    1. 25 Curls
  3. The Benches/Penis
    1. 10 Step Ups IC
    1. 15 Derkins (no weights)
    1. 20 Dips with weight in lap
    1. 25 seconds of balls to the wall (no weights)

The PAX completed the full course once, returned to the playground, completed all 4 exercises a second time, but as time was getting short, Folsom called an audible and lead the PAX on a farmer’s walk to the stage and back to the playground. Time permitted so Folsom lead the PAX in all but the curls from the stage exercises back on the playground before calling Omaha in time for a short Mary. All in all about 30 minutes was spent on the thang. 

Mary: Started Mary at 6:07 with full body V-ups with one dumbbell held in our hands for 20 reps.

Prayers/Announcements: Starfish week continues with a new site opening each of the next 3 days of the workout week. Prayers were given for all the families with school aged children, and all the school officials and administration that have to deal with these uncertain times.

COT: Be that F3 guy that you admire but may not see everyday now that we are Starfishing. The announcements lead directly into my CoT today. We need to expand; routinely getting 30 guys at a workout is too much; it hurts fellowship. Now that we have at least 3 options every day of the week and often more than that, we aren’t gong to see each other as much as we were. I think everyone has a HIM or two that we look up to and you may not see that guy as much now. I challenge the PAX to think about what it is about that HIM that you admire and how you can emulate that. For example, I admire the hell out of Khakis. This guy has a few years on me, first showed up pretty out of shape, but now kicks everyone’s ass. But he doesn’t focus on himself, he’s there for everyone else. He pushes guys just by example, but also encourages guys who are struggling. Now that I only see him once a week or less, I try my best to lead by my example of focusing on the workout and pushing myself to go hard every damn day. I also try to lift up others with a little cheerleading, breath permitting.

Aye- Folsom

F3Omaha - 4030 posts

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

Heavy Metal, Uncategorized

Leave a Reply