QIC:  FIREWALKER

Keeping things Simple.  This is the same workout that The Plague led the pax through at the launch of The Pit on July 20, 2019 – and Firewalker’s first ever post.  Honestly, I don’t remember much of that day, nearly two years prior.  I do remember my ears ringing, and my world spinning.  I remember thinking this was stupid and hard.  Thankfully, there were two FNG’s today – I can only hope I was able to pass along the misery!  A special welcome to FNG’s Borat & Simmons!

WARM-A-RAMA – The pax mosey’d over to the open grassy area near one of the football fields for a quick warm up.

            20             SSH – IC

            20             SUN GODS (10 EACH DIRECTION – IC)

            20             MOUNTAIN CLIMBERS – IC

            45            SECOND PLANK HOLD

            15             WINDMILLS – IC

            20             PETER PARKERS – IC

            20             PARKER PETERS – IC

Following Warm-a-Rama, pax were encouraged to find a partner on the mosey to the other side of the lake.  Once we arrived, instructions were given and the fun began.

THE THANG

PARTNER UP.  PARTNER 1 WILL START AT THE BOTTOM OF THE HILL WHILE PARTNER 2 RUN TO OTHER SIDE OF THE GRASSY KNOLL, DOES 5 BURPEES AND RUNS BACK.  SWITCH UNTIL ALL REPS ARE COMPLETED.

            100             MERKINS

            200             BIG BOY SIT-UPS

            300             SQUATS

            RINSE & REPEAT

It should be noted that counting beyond 10 is a challenge for many pax – makes for fantastic mumblechatter – and the sunrise was AMAZING!  After the THANG we mosey’d to the open grassy area by the shelter for a find post-thang. Pax were encouraged to sing aloud the song which came to mind while we ran. I’m beyond proud of how the pax embraced the opportunity to sing along. I was only slightly disturbed by the songs they sing in their heads while they work out.

THE THANG AFTER THE THANG – DEMONSTRATING SHARED LEADERSHIP, VARIOUS PAX WERE ASKED TO LEAD THE EXERCISE.

            20             HIGH KNEES IC

            20             CONTROL FREAK MERKINS ON DOWN

            20             FREDDY MERCURIES IC

            20             LUNGES IC

            20             WEKINS ON DOWN

            20             LBCS IC

            20             AMERICAN HAMMERS IC – RANCID STYLE

Mosey back to the Shovel Flag for Name-a-rama (see above), announcements, prayer requests and COT.

CIRCLE OF TRUST

Two Year Anniversary of The Pit.

A quote The Plague shared that day.  “LEAVE NO MAN BEHIND, BUT LEAVE NO MAN WHERE YOU FOUND HIM.”

8 WAYS TO BE A BETTER MAN

  1. LEAD BY EXAMPLE
  2. MAKE TIME FOR YOUR FAMILY
  3. BE A MAN OF YOUR WORD
  4. DON’T BRING BACK PROBLEMS INTO THE HOUSE
  5. WORK ON YOURSELF PHYSICALL, EMOTIONALLY, SPIRTUALLY AND MENTALLY
  6. BE IN GOOD SHAPE
  7. DON’T COMPLAIN
  8. PUSH YOURSELF

Aye!

FIRE

F3Omaha - 1964 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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