Pax: 15 – Demogorgon, U-Haul, Stapler (KC DR), Hipster (Respect 2x!), KC, Gunner, Mac N’Cheese, Doll Face, Othello, Bovine, Black Jack, Side Dish, E85, Rooster, Polaroid.

Q: Polaroid

Beautiful but muggy morning met Polaroid upon arrival at Ironwood.  He quickly set out down the trail to set up.  Upon return greeted by a solid number of Omaha HIM!  Welcomed everyone at 5:30, shared mission statement and principles.  Welcome to our DR brother Stapler from KC.  Mosey up to the Rose Garden at Futurama

Warm O’ Rama at the Rose Garden

12IC Sun Gods

12IC Hillbillys

12 Dips

Pre-Thang Motivator at Futurama Landing 

SSH sequences starting with 10 reps, 9, 8, 7, 6 etc… Full SSH, then parallel to ground, then just leg splits with arms at side then just bunny hops in place.  All summed together this accounted for 220 reps.

Mosey down to dodge street and the trail towards Ironwood for Thang.

Thang

PAX split into groups of 3-4 for this portion of beatdown.  We would utilize the already marked off 100 meter distances noted on the sidewalk.  Within their group the PAX would complete the listed exercise and complete 6 reps.  They would then mosey 100 meters the distance marker, do 15 big boys and return. Next round they would do 7 reps of the previous round exercise plus 6 of the exercise listed for this round.  At that point they would run 200 meters, do 15 big boys and return.  This would build on itself each round and the distance ran would also increase.

Exercises Completed were as follows:

RND1. Groiners – 6, 7 ,8 ,9, 10, 11 Reps

RND 2. Bonnie Blair IC – 7, 8, 9, 10, 11 Reps

RND 3. Makhtar N’Diaye IC -8, 9, 10, 11 Reps

RND 4. Sumo Squats IC – 9, 10, 11 Reps

RND 5. Diamond Merkins – 10, 11 Reps

Mosey back to start Omaha was called at 6:05.

Mary was done in conjunction with Announcements.  For each announcement made a round of core work was completed with the announcer leading.

COT

Take time on a regular basis to get alone with your thoughts – what you do that you should be doing, and what you’re doing that you shouldn’t be doing. Take time to reflect. Take time to pause as it allows you to make better decisions. 

AYE!

Closed in prayer – Polaroid

Fomaha - 3376 posts

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

Ironwood

Leave a Reply