September 22, 2021//Stinson Park//AO- Heavy Metal//45 chilly degrees//

14 Pax: Hipster (Respect x2), Bloodshot, Spacebar, Demogorgon, Buns of Steel, Honey Stinger, Samples, Wentworth, Spread Sheet (Hate), Trademark, Edison, Sportiva, Doll Face (Respect), and Folsom.

Q: Folsom

Warm O’ Rama 5:32

  • Run a lap (That concludes the running portion of today’s beatdown)
  • Seal Jacks ICx20
  • Sun Gods with Johnny Dramas ICx10 forwards, 10 backwards
  • Tappy Taps IC x10
  • Big Ones ICx12

The Thang: Total Body Beatdown 5:40 Legs, 5:50 Upper Body

  • Get the legs out of the way 1st! All PAX farmer’s carry to the benches
  • Get the legs out of the way 1st! All PAX farmer’s carry to the benches

• Get the legs out of the way 1st! All PAX farmer’s carry to the benches
o Left leg step-up with overhead press, hold one dumbbell x10
o Right leg step-up with overhead press, hold one dumbbell x10

  • Dead Lifts
    • Goblet Squats x20
    • Wide leg Dead lifts
    • Left leg step-up with overhead press, hold one dumbbell x10
    • Right leg step-up with overhead press, hold one dumbbell x10
  • The PAX returned to the playground via farmer’s walk, then worked their way through the following exercises AMRAP. The timer was one lucky PAX, who got to farmer’s carry two 45 lbs. coupons 50 yards round trip. Each PAX got a turn.
    • Arnold Press
    • Upright Rows
    • Bent Over Rows
    • Bicep Curls
    • Skull Crushers
    • Hammer Curls
    • Rinse and Repeat as time permits (We got through 3-4 times before Omaha was called)

Mary: 6:03 As always, Folsom brought a full 6 Minutes of Mary!

  • Hanging from the Pull Up Pavilion, knees to chest x20
  • Weighted Sit ups x20
  • Weighted American Hammers, Rancid style x13. I am positive every ab muscle in the circle was on fire after these weighted exercises!

Mummblechatter: As the PAX were completing Mary, Hipster came walking out the shadows, dressed rather dapperly and sporting a sling for his right arm. I was glad to see him there, as I had invited him to come for some 2nd F while he deals with a Honey Do List injury. Something really cool happened. Something I’ve never seen before. As the PAX got up from the ground, they went over to give Hipster a pound and to welcome him to the beatdown. Every man walked over and greeted our injured brother. It wasn’t the normal time to greet each other, I still announcements, NoR, prayer requests, and CoT, but everyone wanted to welcome him there as soon as they could. It was awesome and inspiring. In fact, it inspired my brief CoT.

COT: A Folsom first! (No, it was not that it was brief. It was, but I’ve been brief many times before.) The first was that I didn’t have anything nagging me that I felt I needed to get off my chest. I’m in a good place right now. That has everything to do with my brothers of F3. I told the PAX we have something special here in Omaha. We have a strong 2nd F component to everything we do. I encouraged the men to be like the PAX member they most admire. To keep the fellowship going and to reach out to people and let them know you appreciate their leadership, or just check in on someone. I pointed out how everyone welcomed Hipster and how cool that was that we had such love for each other. Keep it up men!

Aye- Folsom

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Heavy Metal

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