PAX:  Huffy, Stella, Grillz, Brazillian,Toto, Space Bar, Tugboat, Plague, Sister Act, Khakis, Ponzi, Cheap Seats, Water Boy, Vandelay, DaVinci, Tin Cup, Cataracts, Safe Ride, Flanders

Q:  Flanders

WARM-A-RAMA: SSH x 15 IC | Tappy Taps x 10 IC | Big Ones x 10 IC | Imperial Walkers x 10 IC

PRE-THING: Run up William Street | 10 Burpees at the top of the hill | Run back to shovel flags
THING (PAIN STATIONS) PAX broken up into 3 groups of 6.  Q asked PAX to partner up within their group of 6 and pick which partner pair would be a 1, 2, and 3.  3 stations. 

Station 1 was core located by the shovel flags, Station 2 we’ll call a cardio circuit by main HS entrance, Station 3 was a strength circuit and was on the east side of the main parking lot. 

Station 1 was the push group.  At station 1 the partners were to complete 4 core exercises and then run to Station 2 to push the partner pair that began there to Station 3.  Of course, when Station 3 partners were pushed they’d go to Station 1 to do the core.  And so on…

Station 1 (core – complete all 4 run to Station 2 to push):  10 IC Heels to Heaven | 20 IC Freddie Mercury | 10 IC Box Cutters | 20 IC LBC

Station 2 (cardio circuit):  20 Burpees | 60 second wall sit | 20 IC Makhtar N’Diaye or 20 IC Derkin N’Diaye | 60 second wall sit | 20 Box Jumps | 60 second wall sit (because this station was pushed and the list was long the PAX were instructed to pick up where they left off when they returned to station 2 a second and third time)

Station 3 (strength circuit):  40 IC Cherry Pickers | 40 IC Moroccan Night Club | 10 Carolina Dry Dock | 20 IC Monkey Humper | 20 IC Bonnie Blair | 30 Calf Raises | 20 Squat Jumps | 20 Diamond Merkins | 20 Ranger Merkins | 20 Werkins (because this station was pushed and the list was long the PAX were instructed to pick up where they left off when they returned to station 3 a second and third time)

6MOM:  20 IC Canadian Hammers (ask around)

COT:  At Monday’s murph Chiclets brought up how much more difficult a solo murph is.  Strongly agree.  It’s pretty awful.  Made me think.  Discussed power of group motivation – subdividing the PAX a few different ways for the thing was done in an effort to multiply that.  It works incredibly well for exercise, no question.  Emphasized not letting that group motivation be tied strictly to workouts and to find motivation in the character qualities of individuals you respect and take those to the community.
Sister Act prayed us out

Aye, Flanders

F3Omaha - 1531 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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