Stinson Park | Heavy Metal AO | 30 deg

Ghost Q: Samples and Bloodshot

Pax: GreaseFire, BetaMax, StickyBandit HATE, HoneyStinger, E85 HATE, Wentworth, SideDish HATE, MacNcheese HATE, Othello, Patton, Touché, Frosty, Mufasa, SpaceBar, Splinter, Folsom, Nugent, LuckyCharms, DroneStrike, SafeRide, Swinger, Stella, Brick.

Samples welcomed PAX, stated the F3 mission, core principles, and disclaimer. Short mosey to the stage for warmarama.

WAR

SSH 20 IC

Sungods 20 IC

Tappy Taps 13 IC

Cherry Pickers 13 IC

PAX numbered off into four groups of 6-7 for 3 stations with a push group.

Station 1: weights at the playground

As Many Sets (of 13 reps) as possible until pushed

 Round 1:  Boa Constrictors (Curls)

Round 2:  Terminators (Arnold Press)

Round 3:  Texas Chainsaws

(Bent over Rows)

Round 4:  Bat Wings (Bent over flies)

PUSH group: Bear Crawl or Zombie Walk from playground to pavilion.

Station 2: As many sets (of 13 reps) as possible until pushed.

Round 1: pull ups or burpees

Round 2: step ups

Round 3: dips

Run to tower

Wall work

Round 1: inch worms (BTTW inching to the right)

Round 2: Frankenstein wall sits (arms straight out)

Round 3: BTTW

Run to playground

Rinsed and repeated until Omaha was called at 6:06.

6MOM

Dying Cockroaches 13

Superman 13

Dying cyclones 13

American Hammers Rancid Style

COT: Samples shared with the PAX a quote from a movie he saw recently: “Sometimes all you need is 20 seconds of insane courage — 20 seconds of embarrassing bravery and I promise you something great will come of it.”

The first 10 seconds we have after we think about doing something new, we say absolutely I can do this. And then spend the next 24 hours rationalizing why we can’t. Just jump in. Bloodshot added: Making mistakes are alright if you’re going full speed in sports. I’ve made mistakes in life but if can live with them if my core values are at full speed. Be brave HIM today!

SYITG-Bloodshot & Samples

F3Omaha - 1537 posts

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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