October 8, 2021//Stinson Park//AO-Brickyard//59 degrees//
30 Pax: Tenderfoot, Double Dip, Vanilla Ice, Merch, Brazilian, Sparty, Hard Hat, Bovine, Samples (Respect), Frosty, Blue Chip, Ruxpin, Drone Strike, Grease Fire, Maco, Skids, Spreadsheet, Black Jack, Crawl, Smashmouth, Huffy, Betamax, Bloodshot, Stella, Safe Ride, Spacebar, Edison, Tin Cup, Doll Face (Respect), and Folsom.
Q: Folsom
The PAX gathered at the Shovelflags, while Folsom welcomed the PAX with the mission statement, the 5 core principles, the F3 Moto, and a disclaimer that he was not a professional at cinderblock based exercises, even though in his mind he is, and an admonishment to modify as necessary so that no one gets hurt by their coupon. Then he began the beatdown thusly:
Warm O’ Rama (7 minutes)
• Mosey to Sonny’s Astroturf and string lights.
• Copperhead Squats ICx10
• Sobriety Style Sun Gods, forward and backwards, ICx10
• Tappy Taps, ICx10
The Pre-Thang: Tabata (4 minutes)
Folsom led the PAX in a true Tabata beatdown. That means 20 seconds of exercise, followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. Exercises:
• Bobby Hurely’s
• Groiners
• Apollo Ohno’s (touch the ground with your hand)
• Burpees
• Jump Tucks
• Mountain Climbers
• Squat Jumps
• Huffy 10 Speeds
The Thang: Jack & Jill went up the Hill (17 minutes) The PAX moseyed back to the play ground where they had left their coupons. The PAX carried their coupons to the hill behind the stage and counted off into 1’s, 2’s, and 3’s. One group Bear Crawled up the hill and touched the wall before Crawl Bear-ing back to their coupons, this was the push group. While they were doing that the other two groups performed each exercise on the list, AMRAP, until the other group returned. Then they switched tasks. The three groups worked through the following exercises: (We got through the list 1.5 times before Folsom showed mercy and called Omaha.)

  1. Blockees
  2. Curls
  3. Overhead Presses
  4. Goblet Squats
  5. Alternating 1 Handed Bent Over Rows
  6. Dead lifts
  7. Side Jump over coupon
  8. Hands Crossed Upright Rows (switch hands every10)
  9. Riffle Squats
  10. Big Boys with feet in coupon
    6 MoM
    • Big Boys x20
    • Big Boys with left leg straight but off the ground x20
    • Big Boys with right leg straight but off the ground x20
    • Heels 2 Heaven ICx20
    Mumblechatter: There was lots of groaning and I’m pretty sure I heard someone crying during Mary. If there is one constant in this life, it’s that Folsom will make your abs on fire during Mary.
    Announcements/Prayer Requests: Continued prayers and support for Nugent’s family and friends.
    COT: It’s been a long 8 days for most of us. We said our goodbyes to a true HIM yesterday. I’ve been so exhausted this week. Sadness has defiantly been the king emotion this week. But I am doing my best to carry on. I truly believe the only way we can Honor Nugent is to not only carry on, but to do our damnest to be better HIM. Nugent was a shinning example of all that a HIM could be, nay, should be. He mentored an autistic boy through Big Brothers. He volunteered at Creighton to mentor young men on the baseball team. He worked hard and pushed and pushed some many others to be there very best. That’s exactly how we need to honor him, we need to be our very best. We cannot replace the HIM we lost, but we can fill in the void the best we can. Don’t just carry on, but do better!
    Aye- Folsom
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