Wednesday, July 14th/ Stinson Park

AO: Heavy Metal

Q: Buns Of Steel
PAX: Othello, Frosty, Sky Hawk, Doll Face, Sportiva, Wentworth, Ice-T, Blood Shot, Hipster, Romeo, Golden Pike, Black Flag, Swinger, Folsom, Dirty Bird, Sleep #, U-Haul, Zee-Bo, Space Bar, Toad Stool, Edison, Super Nasty, Bonnie, Dome, Safe Ride, Full Nelson, Suds, Super Tasty.

Welcomed the Pax and FNG “Suds”

Announced: The Mission Statement, Disclaimer, and Five Core Principles.

Warm up:
Took a Mosey around the park and met in the middle lawn for some exercises.

Sun Gods
Big Ones
Side straddle Hops
Mountain Climbers

Upright Rows
Hammer Curls
Bent over tri extensions
Goblet squats

Run lap. 20 Dips. 20 Step ups.

Overhead push press
Merkin rows
Alt lunges

Run lap. 20 Dips. 20 Step ups

Hollow body skull crushers
Bent over rows
Pull throughs
Overhead tricep

Rinse and repeat.

COT: Always be ready to say yes and live a life of a servant.

F3Omaha - 2100 posts

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

Heavy Metal

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