December 9, 2020 / AO – Heavy Metal / Temperature: 27 degrees with very little wind

Pre-Run: A dozen +/- completed the a pre-run, with ½ tackling Shirley Street  

PAX: Beta Max, Brazilian, Trader, Wentworth, Knobs, Sticky Bandit, Cyclone (Respect), Buns of Steel, Hagar (Hate Hate), FNG (Elliot), Touche’, Frosty, Spacebar, Hipster (Respect Respect), Tuner, Bloodshot, Zebo, Flying Tomato, Bonny, Spreadsheet (Hate), Folsom, Houskow, Safe Ride, Stella, Othello, and Nugent

Q – Patton

It was a beautiful 36 degree morning just ripe for Patton’s Punishment.  26 PAX were gathered for Patton’s Punishment in anticipation of what they knew was going to be a momentous beat down. Patton covered the mission statement, core principles, and disclaimer. We welcomed 1 FNG, Eric (Elliot)

WARM-A-RAMA

GROUPS OF 3 – 2 doing AMRAP exercises on opposite sides of the field and 1 Push

ON SOUTH SIDE OF FIELD – AMRAP

SSH

WIND MILLS

NORTH SIDE – AMRAP

GOOFBALLS

CHERRY PICKERS

THE THANG

AT THE PLAYGROUND – SLOW CADENCE = 1-2-3 / 3-2-1 = 1

ROUND 1 – ON YOUR SIX

  1. CHEST PRESS – 10 IN SLOW CADENCE 
  2. OVER HEAD PULL OVER – 10 IN SLOW CADENCE 
  3. SKULL CRUSHER –  10 IN SLOW CADENCE 
  4. CHEST FLY – 10 IN SLOW CADENCE

ROUND 2

  1. BENT OVER ROW  – 10 IN SLOW CADENCE 
  2. BENT OVER FLY – 10 IN SLOW CADENCE 
  3. OVERHEAD PRESS – 10 IN SLOW CADENCE 
  4. STRAIGHT ARM RAISES – 10 IN SLOW CADENCE 

ROUND 3

  1. STANDING CURLS – 10 IN SLOW CADENCE – (THIS WILL BE ADDED FOR FUTURE BEATDOWNS – FOLSOM WAS HIGHLY DISAPOINTED)
  2. ROTATING SHULDER SHRUGS FORWARD – 10 IC SLOW – NO WEIGHTS
  3. ROTATING SHULDER SHRUGS BACKWARD – 10 IC SLOW – NO WEIGHTS
  4. SUN GODS ROTATING FORWARD – 10 IC SLOW – NO WEIGHTS
  5. SUN GODS ROTATING BACKWARD – 10 IC SLOW – NO WEIGHTS

LUNGE FOR ALL MOVEMENT BETWEEN PLAYGROUND AND BENCHES

AT THE BENCHES

ROUND 1

30 – RUSSIAN DIPS IC – (Like a regular dip, extending one leg at a time on each down dip – Cossack-style. 1 rep: down with left leg extended, back up, down with right leg extended, back up. For solid back and shoulder burn do minimum 30-40 rapidly IC (4-count).)

ROUND 2 –

MUCHO CHESTO (Chest blaster exercise intended to build mucho chesto.)

10 – MERKINS

10 – WIDE MERKINS

10 – DIAMOND MERKINS

10 – STAGGER MERKIN LEFT

10 – STAGGER MERKIN RIGHT

ROUND 3

30 – SQUAT ROWS IN SLOW CADENCE – GRAB BACK OF BENCH SQUAT AND PULL CHEST TO BENCH

COT:

Prayers for Wait Time and his family

CSAUP – Jan 2, 2021

YHC read from General Colin Powell’s Rules

  1. Check small things.
  2. Share credit.
  3. Remain calm. Be kind.
  4. Have a vision. Be demanding.
  5. Don’t take counsel of your fears or naysayers.
  6. Perpetual optimism is a force multiplier.

YHC led us out in prayer.

F3Omaha - 1537 posts

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

Heavy Metal

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