AO: The Oracle (0700) \\ Date: 1.23.21 \\ Weather: 19 degrees and cloudy \\ Q: BetaMax \\ PAX: Gipper, Sgt Slaughter, Gumbo, Cheap seats, Othello, Crabcakes, Uhaul, Retweet, Ketchup, Convoy, Ice T, Skipper, Vandelay, Kill Switch, BetaMax

Warm O Rama  

  • Batman Theme song to Bat wings  
  • Superman (flat on stomach with arms and feet off the ground in a flying position.  YHC would call out to bank to the left, right, dive and pullup.  It’s a 6 minute song, so sometimes we’d modify to Super boy (high plank).

The Thang  

15 stations were setup in a circle, each with a specific superhero inspired exercise, which would be performed for 80 seconds each.  Super-hero themed music played and was interrupted by a beep to signify that all PAX were to rotate to the left.  Each station was visited twice by all PAX. Gipper (in the Matrix) virtually partnered up with Sgt. Slaughter.

  • X-Men SSH
  • Captain America Merkins (or burpees, if you name rhythms with otter)
  • Incredible hulk Jump squats (fist overhead and bring down)
  • Flash Mountain climbers 
  • Spiderman Jump rope
  • Thor Jump, land in a lunge (w/ hammer) & alternate  
  • Dash Sprint around the circle
  • Antman Low jacks  
  • Winter Soldier Chest flex (arms out in front, palms together)  
  • Aquaman Upside down swim  
  • Hawkeye arrow pulls – High plank, rotate body & arm to sky (L/R)
  • Daredevil Squats w/ punches  
  • Green Lantern Plank alt. one arm out in front  
  • Deadpool – Pickle pushers
  • Homelander  – Oh yeah’s  

Repeat 

6MOM 

  • Dr. Strange infinity ab routine 
  • Winter Soldier cross punch big boys  
  • Thor Hammers 

What is a hero?

YHC relayed, based on his religious belief A person who is admired or idealized for courage, outstanding achievements, or noble qualities.

Heros are ordinary people who make themselves extraordinary.  Gerard Way

Hard times don’t create hero’s.  It is during the hard times when the hero within us is revealed.  Bob Riley

The real hero is the man who fights even though he is scared.  George S. Patton, Jr.

The men who rushed the cockpit on Flight 93 on September 11th had, unknowingly, had been preparing their whole life for that one moment.  In the famous last words of one of those men, Todd Beamer, “Let’s Roll.”

F3Omaha - 1734 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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