AO: Top Rope // Date: 2.24.21 // Weather: 35 degrees & 15mph winds // QIC: BetaMax // PAX: Wario, Space Bar, Dirty Bird, Gumbo, Back Draft, Parolee, Nailed it, Care bear, Kill switch, Chucky, Tube socks, Fudd, Short sale, Wentworth, BetaMax

YHC gave the welcoming intro, mission, core principals and disclaimer and explained that today would be a repeat of the first day of freshman year wrestling practice and the PAX took a short mosey to the area near the basketball courts.

***This is one of those sneaky workouts that looks easy on paper… go try this for 45 minutes and see how your legs feel.***

Take a seat! (Wall Sits – with exercises) – 20 IC of each:

  • Cherry pickers
  • Chinooks
  • Seal claps in front
  • Alternating straight punches
  • Alternating round house punches

The Thang

Howling Monkeys

  • Circle up – everyone does Monkey Humpers (IC) while each PAX member gets a chance to do a burpee in the middle
Group 1Group 2
1 Plank Jack (IC)Air Squat
Air squat1 Plank Jack
2 Plank JacksAir Squat
Air Squat2 Plank Jack
Repeat until 15

Legs on fire

  • All PAX line up and perform lunge walk the end of the parking lot and back (until time was called).
Group 1Group 2
1 Rounder MerkinAir Squat
Air squat1 Rounder Merkin
2 Rounder MerkinsAir Squat
Air Squat2 Rounder Merkins
8 on left, 8 on right

Terminator legs

  • Hydraulic squats (until time was called)

6MOM

Frozen Freddie’sABC’s
Reverse Box CuttersMarge & Homer’s
American Hammers 

Prayer’s for a PAX’s farther, Brian, who is going in for surgery.

COT: Influence & Leadership

The true measure of leadership is influence—nothing more, nothing less…He who thinks he leads, but has no followers, is only taking a walk. ~John C. Maxwell

If you want to test your influence as a leader, try to lead a voluntary team. Followers in voluntary organizations cannot be forced: they will only follow you, if you have influence on them.

Sign up to Q, become a Site Q or get involved with other organizations; lead in your home and at work. You don’t need to have the title of Nant’an, CEO, Vice President, etc. to lead. Lead by example and use your influence to lead others.

F3Omaha - 1734 posts

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

Top Rope

Leave a Reply