Golden Spike

Friday, February 19, 2021                                             

Burke High School, Omaha, NE                                                                                                                                                                                  

12° partly cloudy, no wind (!)

PAX:

(20) – Vandalay, Spacebar, Saul, Tater Tot, Waterboy, Khakis, TC, Crabcakes, Wentworth, Tuner, Black Flag, Zeebo, Golden Pike (FNG!), Re-Tweet, Ice T, Mother Goose, Tin Cup, Slooooow Piiiiiiiiiitchaaaaaaah, Patton, Convoy

QIC: Convoy                                                                                                                                                                                                                      

Convoy gave the credo, mission statement, 5 core principles, and disclaimer.  1 FNG (Golden Pike).

The PAX moseyed to the upper parking lot by the high school for warm-a-rama and workout due to snow and ice.

Warm-A-Rama:

Side Straddle Hops (x10 I/C)

Goofballs (x10 I/C)

Tappy Taps (x10 I/C)

Big Ones (x10 I/C)

No mosey (stay in same parking lot)

Pre-Thang:

All PAX line up side-by-side at one end of the parking lot (cones marking the “starting line”).  Imitation football field set-up with cones ten yards apart up to 40-yard line.  On your own exercise, at “go”, PAX sprint to 10-yard line, do the exercise, sprint back to starting line, turn around, sprint to 20-yard line, do exercise, back to starting line, etc.

Up-and-down the ladder format (10-20-30-40-30-20-10-finished).  10-yard line -> 10 burpees, 20-yard line -> 20 diamond merkins, 30-yard line -> 30 air squats, 40-yard line -> 40 plank jacks, then repeat 30-, 20-, 10-yard lines.  Fast finishers pick-up the Six.  10-second recovery count, then onto ‘The Thang’.

The Thang:

4 cones, box shape, all 40 yards apart.  PAX partner-up, ½ of the groups mosey to corner at 40-yard line, ½ of the groups stay at corner of goal line (located diagonally from 1st group).  Partners stick together, just splitting the group for spacing purposes. 

At “go”, one partner runs forward to the 1st cone, side shuffle left to 2nd cone, back pedal to 3rd cone, side shuffle right to 4th cone/starting point.  While this is happening, other partner is doing exercises listed on sheet at starting cone. 

3 exercises listed per Lap (upper body, lower body, core), 8 Laps listed on sheet.  Do the 3 exercises in order, top-to-bottom for that Lap only (rinse and repeat if in Beast Mode).  When running partner returns, they start from the top for the same Lap (not a handoff/continuation of reps between partners) and the non-running partner takes off around the cones.  When 2nd runner returns, they start on Lap #2 exercises in the same fashion.  If get through all 8 Laps, rinse and repeat with Lap #1.

Lap #1 – Burpees x5 | Bonnie Blairs x20 | LBCs x20

Lap #2 – Chuck Norris Merkins x20 | Hillbilly Squats x20 | Sweat Angels x10

Lap #3 – Side Straddle Hops x20 | Groiners x20 | Big Boy Sit-Ups x10

Lap #4 – Punch-up Merkins x20 | Monkey Humpers x20 | Gas Pumpers x20

Lap #5 – Alt. Shoulder Taps x20 | Bobby Hurleys x20 | Starfish Crunches x10

Lap #6 – Werkins x20 | Tuck Jumps x10 | Rosalitas x20

Lap #7 – Ranger Merkins x20 | Mountain Climbers x20 | Freddie Mercurys x20

Lap #8 – Merkins x20 | Copperhead Squats x10 I/C | Flutter Kicks x10 I/C

“Omaha” called at 6:05a for 6MOM.

6MOM:

Gas Pumpers (x20 I/C)

Dying Cockroaches (x20 I/C)

American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC) = 20 reps

Announcements/Prayers:

Queen’s Service still ongoing (TC).

Prayers for Dan Shaub & family (Tater Tot), for family whose father passed away (Saul), and for Ice T’s family member who’s struggled with COVID for 5+ months.

COT:

Convoy shared the following poem, then closed with a prayer.

Don’t Quit

John Greenleaf Whittier

When things go wrong as they sometimes will,

When the road you’re trudging seems all up hill,

When the funds are low and the debts are high

And you want to smile, but you have to sigh,

When care is pressing you down a bit,

Rest if you must, but don’t you quit.

Life is strange with its twists and turns

As every one of us sometimes learns

And many a failure comes about

When he might have won had he stuck it out;

Don’t give up though the pace seems slow—

You may succeed with another blow.

Success is failure turned inside out—

The silver tint of the clouds of doubt,

And you never can tell just how close you are,

It may be near when it seems so far;

So stick to the fight when you’re hardest hit—

It’s when things seem worst that you must not quit.

F3Omaha - 1734 posts

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

Golden Spike

Leave a Reply