10/12/21: The Helix 

Consistency

“Do it again and again. Consistency makes the raindrops to create holes in the rock. Whatever is difficult can be done easily with regular attendance, attention, and action.” Israelmore Ayivor

Temp: 50… a bit chilly, but cool. 

PAX: (23) – Birdman, Mulligan, Escobar, Cradle, Grease Fire, Al Borland, The Detention, Armbruh, Cataracts, House Party, Chucky, Nailed It, Short Sale, Skipper, Kill Switch, Veela, Romeo, Moon Man, Doppler, Frosty, Tuner, Panyhose, Othello.  

QIC: Othello

The Opener –  Othello presented the 3 F’s, the mission statement, the five core principles, and the disclaimer. 

FNG today – No FNGS today. 

Mosey – The PAX mosey to basketball courts

Note from the Q – When the pax herd the word “CONSISTENCY,” the PAX does 3 Burpee. The PAX completed a total of 30 burpees throughout the workout.  

Warm – A – Rama:

15 (IC) SSH

12 (IC) Cherry Pickers

15 (IC) Jump Squats 

6  (IC) Big Ones 

6 (IC) Little Ones

15 (IC) Goofballs

 Mosey –  The PAX mosey to the court

Pre-Thang:

  • Partner A – Balls to Walls – Chicken Peckers – 15 (IC)
  • Partner B – Plank – Alt. Should Taps – 15 (IC)
  • SWITCH 
  • Partner A – Plank – Alt. Shoulder Taps – 15 (IC)
  • Partner B – Balls to the Wall – Chicken Peckers – 15 (IC)
  • EVERYONE – Copperhead Squats 10 (IC)
  • Partner A – Balls to Walls – Chicken Peckers – 15 (IC)
  • Partner B – Plank – Alt. Should Taps – 15 (IC)
  • SWITCH 
  • Partner A – Plank – Alt. Shoulder Taps – 15 (IC)
  • Partner B – Balls to the Wall – Chicken Peckers – 15 (IC)

Mosey –  The PAX mosey to the main field 

The Thang:

The PAX partnered up. 

Partners completed one exercise at a time, together.

After each exercise, one partner Squat, any squat of their choosing, (AMRAP) while the other partner bear crawled 25 yards and back. (switched after each exercise).

Partners completed the next exercise and continued the pattern until Omaha was called. 

List of exercises:

20 (IC) Makhtar N’ Diayes

20 (IC) LBC’s

20 (D) Carolina Dry Docks

20 (IC) Freddie Mercuries 

20 (U) Groiners

20 (IC) Crunchy Frogs 

20 (D) Merkins

20 (U) Big Boys

RINSE and REPEAT 

Mosey –  The PAX moseyed to the tennis court

Post – Thang:

15 (IC) Monkey Humpers

15 (IC) Pickle Pushers

15 (IC) Gas Pumpers

10 (IC) Monkey Humpers

10 (IC) Pickle Pushers

10 (IC) Gas Pumpers

5 (IC) Monkey Humpers

5 (IC) Pickle Pushers

5 (IC) Gas Pumpers

Mosey –  The PAX moseyed back to the flags.

6MOM:

23 (IC Rancid Style) American Hammers

CoT:

Announcements:

Project Pink’d – Escobar – Donate to your AO!

Shovel Pass at Berm – Thurs – Congrats Toto! 

Moon Man is gonna Q at Top Rope, maybe last time Q’ing before he leaves!

Jan 6th – 8th Retreat – Check with Birdman

Oct 30th – 2.0 Halloween

Prayers:

Isabel, a student who is connected to Do-Re-Mi (Frosty’s M).

Schrute grandmother

Nikki Gradoville, South Omaha community, Creighton community, and F3 community.

Message from the Q:

“Do it again and again. Consistency makes the rain drops to create holes in the rock. Whatever is difficult can be done easily with regular attendance, attention, and action.” Israelmore Ayivor

An effective way to achieve your goal, overcome your challenges, and experience growth as an individual is… to stay consistent. 

Consistency – Noun. – conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness.

Staying consistent will help you achieve your goal because you’re making your goal a priority. You are consistently developing your skills, practicing your craft, honing your talents. No doubt will you achieve your goal… Trust the Process.

Staying consistent will help you overcome your challenges because you acknowledge the challenge, the struggle, the pain, the hurt, the loss, the difficulty, the problem, and the obstacle. And by acknowledging your challenge, the variable in life you have no control over… you are letting yourself be vulnerable and open. You’ll soon embrace the challenge because you acknowledge it, understand it, and soon embrace it…. E+R=O.

Staying consistent will help you grow by providing a foundation for yourself. Your routine, your norm, your familiarity, your “base.” When you are working hard to achieve your goal, overcome a challenge or difficulty, you will need to have the base, that routine, the thing you do have control over…

This part of staying consistent, in my opinion, is the most important aspect. By staying consistent in something you have control, will provide you the opportunity to reflect, understand, and grow…. Acceleration  

We’re human beings and we innately grow… So, as you go into your Tuesday, remember to stay consistent in your life by TRUSTING THE PROCESS in what you’re doing. Understand the life variable you can’t control, the EVENT, acknowledge it, understand it, so you can RESPOND to it and embrace it to reach your OUTCOME. And once you reflect in a safe environment, you will ACCELERATE, and you will grow. 

-Othellooo 

Pantyhose led us in a closing prayer! Thank you, brother!

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

Helix

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