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
Merkins

Thing:
3×10
Upright Rows
Hammer Curls
Bent over tri extensions
Goblet squats

Run lap. 20 Dips. 20 Step ups.

3×10
Overhead push press
Curls
Merkin rows
Alt lunges

Run lap. 20 Dips. 20 Step ups

3×10
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 - 1739 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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