PAX: Sportiva, Brazilian, Nugent, Honey Stinger, Porta-John, Folsom, Huffy, Stella, Betamax, Dirty Bird, McInroe, Spacebar, Frosty, Golden Pike, Spreadsheet, Hipster, Wentworth, Bloodshot….., and

Q: Toadstool

Toadstool welcomed PAX to Heavy Metal. Gave the mission statement, disclaimer, and the Credo.

PAX moseyed to the stage and circled up…

Warm-A-Rama:

Side Straddle Hop – 20 IC

Tappy Taps – 15 IC

Cherry Pickers – 20 IC

Sun Gods – 10 IC (forward and back)

Hillbillies – 20 IC

Pre-Thang:  Pax remained in the circle and proceeded to do the following…

20 Reps of “proper” merkins, “proper” big boys, “proper” air squats, and then moseyed back to the playground…

Thang:

PAX remained as a large group in a circle by the playground and performed the following weights exercises for 30 seconds each:

  1. Dumbell Merkins with Rows
  2. Curls
  3. Bent Rows
  4. Lunges (left leg)
  5. Lunges (right leg)
  6. Overhead Press
  7. Tricep Extension
  8. Goblet Squats
  9. Lat Raises
  10. Alternating Shoulder Taps

PAX then moseyed around track and to benches for 20 dips, 20 step ups, 20 derkins, and back to playground

More weights exercises…

PAX moseyed around track to obelisk for ABCs (Australian mountain climbers, BTTW, chicken peckers), and then back to the playground.

More weights exercises…         

6MOM:

20 Flutter Kicks

20 LBCs IC

American Hammers (Rancid)

Announcements/COT:

  • COT: “He who has a why to live for can bear almost any how.”
    • What is your why?
    • Believe in something and you can handle most anything that comes your way!
  • Announcements/Prayers
    • Dirty Bird’s wife’s grandmother
    • Toadstool’s Aunt
    • Remember fun run April 10th at Kros Strain – check Slack
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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