45 Degrees with taste for fall in the brisk air

Pre-Run @ 5:00:  Gator, Barn Door, Yodel, Escobar, Pit Stop, Fine Print, Lincoln Log

 13 PAX:  Gator, Cheapseats, Lite Bright, Pit Stop, Barn Door, Obi Wan, Fine Print, Escabar, Yodel, Mufasa, Lincoln Log, T-Ball,  Blades of Glory

QIC: Blades of Glory

Blades welcomed 13 PAX going over mission statement, mato,  and tried to get the crowd participation for the 5 Core Principles, with the disclaimer of “I ain’t no professional so modify”.

Warm-A-Rama:

Side Straddle Hop – 15 IC

Imperial Walkers-15 IC

Blades of Glory Yoga stuff – 6 of them

Tappy tap – 10

Continued the Warm-A-Rama with going over the coupon work outs so we would all know the movements now so we can keep the heart rate up.  They were all with coupons, Devil’s press, Curls, overhead lunges, Air Squats, LBC (arms extended out) IC.   

Pre-Thang #1:  We left our coupons in the parking lot and took off to the basketball court where we started at the Baseline.  There Blades of Glory explained what to do.  10 Burpees, 10 Merkins, then 10 air squats, bear crawl to half court, then run to other baseline and rinse and repeat  with then removing one rep each time.  So 9, 8, 7.  I think most of us made it to 6 or 7 then we called it good and headed to the Thang.

The Thang:  If Iron Pax taught us anything it was coupons were in short supply out west and since there is no coupon only station we are having more bring your own coupon days.  We have 11 months to prepare so we need to keep it going.  

The PAX grabbed their coupon and headed to the grass area where work out was laid out. 

21 Set each with Coupon.  Devil’s Press, Curls, Overhead Lunges, Air Squats, LBC (I.C.) then take your coupon around the parking lot to the main street and repeat.  Layers were taken off, modifications were made but kept moving.

We got about 2 to 2.5 rounds in the 20-22 min Blades allowed until Gator asked Blades.  What city were you born in?  Omaha 

6 Min of Mary or Plank.

Started in a plank and we all did a 10 count from regular plank to elbow plank.  Realized this was more of an arm workout than an ab workout by the time we got around the circle.  

Mufasa was asked to do an ab exercise so did something that I can’t remember the name of and I did spend 2 min searching on the exicon but its the one you lay down put your feet about 45 degree angle and open your legs, yeah he did that 44 times because he is 44 years old and still got out of a speeding ticket yesterday.  

American Hammer Rancid style I.C. x 13

Prayer request/ announcements 

Gator: Armory is official site 10/22/2021 Ta-Ha- Zouka park.  5:30

Obi Wan’s grandpa passed away last week. Prayers

Escobar: prayer for his son,and T claps as he has project Pink’d BCAm awareness campaign.  @f3omaharaised over $3,500

COT: IT was 6:15 so short simple COT

This was supposed to be 6 months from the day I first showed up and it was here at the Maize on Earth Day where Cheap Seats named me Blades of Glory.  Just thankful for everyone and how we push one another.  The Community Fellowship aspect of it is amazing, with Winter coming the Friendships will “God willing” keep showing up in temperatures that are below freezing.  

End with serenity prayer: God grant me the serenity To accept the things I cannot change; Courage to change the things I can;  And wisdom to know the difference.

Cheap Seats lead us out in prayer.  

F3Omaha - 2248 posts

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

The Maize

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