August 22, 2021//Benson Park//AO-The Rabbit Hole//70 degrees//

10 Pax: Bloodshot, Spreadsheet, Doppler, Side Dish, Lansbury, Buns of Steel, Spacebar, FNG (Forever Herein known as Governor), Frosty, and Folsom

Q: Folsom

The PAX gathered at the Shovelflags, at exactly 07:00, Folsom welcomed the PAX with the mission statement, the 5 core principles, and a disclaimer that they were not professionals, even though in Folsom’s mind he is. They also informed the PAX that today’s beatdown was sponsored by the Strongest AO in the Midwest, Heavy Fucking Metal! Then Buns of Steel arrived to lead the PAX on a mosey around the lake for the warm up.

Warm O’ Rama 07:00

  • ¼ mile mosey
  • Big Ones, ICx12
  • Tappy Taps ICx10
  • Sun Gods ICx12 Forwards and Backwards
  • Cherry Pickers ICx15
  • Tempo Merkins, ICx10
  • Downward Dog to Howling Wolf x10
  • Goof Balls, ICx20

The Thang: Heavy Metal (Concrete) 07:15

Buns of Steel and Folsom instructed the PAX to partner up and then grab one coupon between the two of them. Folsom had plenty of extras in the trunk for any pair without their own. They then instructed the men to march single file across the bridge, while one partner riffle carried the coupon. After a 30 count, they switched who carried the coupon, rinse and repeat until reaching the berm at the edge of the soccer field. This was the site for a classic two man grinder. One partner got to run up the hill backwards (Bernie Sanders) and do 5 burpees, while the other partner did the following exercises AMRAP. After approximately 5 trips up the hill, Folsom took mercy upon the PAX and changed the Burpees to 5 Monkey Humpers IC. Once the first partner returned, they switched off, each taking their turn with the coupon. Folsom and Buns partnered up and made it through the list 1.5 times before calling for a Jailbreak run back to the shovelfags.

  • Bent Over Rows
  • Curls
  • Bent Over Rows
  • Overhead Press
  • Crossover Rows
  • Overhead Press
  • Goblet Squats
  • Dead Lifts
  • Goblet Squats
  • Traveling Merkins
  • Big Bois
  • Rinse and Repeat as time allows

The Post Thang: Shooting Hoops 7:40:

With about 20 minutes left in the Beatdown, Folsom called Omaha and instructed the PAX to Jail Break (Run back to the shovelflags with their coupons, taking turns on their own schedules). Once the group had caught their breath, Buns of Steel and Folsom lead the men to the basketball court for a little fun. Picking new partners, the men were given one minute to make as many baskets as possible. The catch being that they had to take turns shooting and had to shoot from 3 designated spots, marked with a cone, each spot got further away from the hoop. One partner began under the hoop, while the other began with the ball at the first cone. Once the shot was released, the shooter ran to get his own rebound, while the other man ran to the cone the shot was just taken from. The men worked their way from cone to cone in this fashion, each man getting one shot, retrieving their own rebound, and then passing to their partner for the shot. They kept count of how many made baskets they had between the two of them. The PAX not on the court lead themselves in Ab exercises (Mary). The winning team got to choose the exercise and had the option of watching while the losing teams performed the exercise. Folsom partnered up with Spacebar and the two ran the court. No one got within 2 buckets of their scores. They were considerate and joined the PAX in 20IC Alternating shoulder Taps.

Mumblechatter: Surprisingly everyone stated that their anxiety and therefore heart rates went up dramatically when the PAX were told they’d be shooting baskets for the fun part of the beatdown. I guess the Omaha PAX with rather curl coupons then shoot baskets…

COT: Folsom told a Ted Lasso story about quote (mis)credited to Walt Whitman. “Be curious, not judgmental.” During a game of darts between Ted and the former club owner with Ted’s job at stake or the former owner being barred from attending games, Ted told the former owner that all his life, Ted had been underestimated. Then one day, while taking his son to school, he saw a quote on the wall that said, “Be curious, not judgmental.” Ted realized that he was being judged by everyone and they were getting him wrong. The big jocks that they had everything figured out, but they didn’t, so this misjudged Ted because he was smaller. They should have been curious, they should have asked questions. Questions like have you ever played darts before. Because Ted was a very experienced dart player and he beat the former owner. My message to you is to stop judging people and start being curious about them. The more questions you ask, the more I bet you will find you were wrong about them.

Aye- Folsom and Buns of Steel

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