The Matrix 11/25/2020 0530 : 7 HIM logged in for a virtual beatdown this morning (The Curse, Birdman, Barn Door, Gipper, Slick, Maverick (respect), Sgt. Slaughter – Q). After the standard intro, minus the always outdoors pandemic asterisk, the crew got right into things. 


Side Straddle Hops x 20 IC

Tappy Taps x 15 IC

Windmills x 15 IC

Cherry Pickers x 15 IC

Sun Gods x 20 IC

Pre Thang: 

Steinl – Plank for 30 secs, chillcut plank for 30 secs, 10 merkins, parker peter 10 IC, mountain climbers 10 IC, peter parker 10 IC, 10 merkins, chillcut plank 30 secs, plank 30 secs.

After pre-exhausting the crew, Slaughter explained a few new exercises and the beatdown began.

The Thang:

20 minutes HIIT AMRAP 40 secs work/ 20 secs rest


Mountain Climber

Shoulder taps




Mountain Climber

Dolphin Pushup 

Air squats

Kissing under the arch


Mountain Climber

Hand Release Merkins

Bonnie Blairs

Hip dips 


Mountain Climber

Diamond Merkins

Jump squats

Bird Dogs


Mountain Climbers


5 Minutes HIIT AMRAP 40 secs work/ 20 secs rest

Flutter Kicks

Big Boys

Hello Dolly’s

Toes to Heaven

American Hammers

The PAX thought they were done. However, Birdman had made a wisecrack to Slaughter about there not being enough burpees in the workout, so Slaughter dropped another 25 burpees on the crew to polish things off. Hopefully Birdman learned a lesson.


Count-o-rama is easy in the virtual world. You just look at the meeting participants. Name-o-rama was conducted. We need to work on our mute button etiquette or refine this process, but the mission was accomplished nonetheless.

Announcements: • Turkey Trot @ Futurama tomorrow• 5k ruck at The Berm tomorrow.• Qs needed for The Matrix• Quick discussion about PAX acquiring other equipment to keep things fresh (jump ropes, chairs, coupons, etc.)• Wednesday will likely be a heavy metal/coupon day at the Matrix

Prayers:• Prayers for those traveling and those who are alone during the holidays

Word-of-wisdom:• Per his SOP, Slaughter just read a quote: “Neo, sooner or later you’re going to realize, just as I did, there’s a difference between knowing the path and walking the path.” 

– Morpheus

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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