11/03/21

38 Degrees and NO wind…just about dang near perfect

Q:Z-bo

PAX: 19 – Z-bo (Q), Hoser, TC (Respect), Edison, Selleck, Spacebar, Beta Max, Demogorgon, Golden Pike, Swinger, Hipster (Respect Respect), Sportiva, Bloodshot, Stella, Samples (Respect), Spreadsheet (Hate), Folsom, Doll Face (Respect), Wildcat

5:30 – greeted the PAX and went through the regular intro:

Three F’s

· Mission statement – to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership
· Core principles – Free, open to all men, always held outdoors, lead in a rotating fashion, ends in a CoT!
· Disclaimer – real risk of injury, especially when YHC throws in a couple coupons, so pretty please modify as needed
· No FNG’s
· Counted Off (18 to start, but 19 total once Wildcat joined a few minutes late. Was SUPER glad to see his smiling face!)

YHC had the PAX partner up, started the Heavy Metal playlist, then we mosey-ed to the hill next to the stage by Center St. NO Warmerama today – you should already be warm when you arrive and we got too much ish to get done today!

Pre-Thang
With the PAX partnered, YHC explained the open-ended hill grinder.  One partner does an AMRAP exercise at the bottom, while the other moves up and back down the hill.  Then they swap.  First up was AMRAP Alternating Shoulder Taps with a Bear Crawl up the hill.  Second was AMRAP Merkins with Bernie Sanders up the hill.  PAX would continue to alternate between these two groups of exercises until YHC called “HALT!”.   And…GO!

YHC didn’t make them suffer long – only about 7-8 minutes.  There was certainly some grumbling about halfway through, which YHC took as a great compliment.  Quick mosey back to playground to begin the muscle burnout!

The Thang
PAX circled up around the swings as the awesome music continued and YHC began the explanation of The Thang.  It’s a muscle burnout day with supersets.  Each superset consists of 2 exercises performed back-to-back (no rest), then a 15 second rest, then a repeat of the same superset.  After performing 2 rounds of a superset, we move on to the next superset.  To make it even more interesting, PAX will alternate coupon farmer carries.  One HIM will grab two coupons and farmer carry down the path to the benches and back, then the next man will go, and so on around the circle.  Modifications include a single coupon rifle carry, or using free weights to farmer carry.

SuperSet 1
16 reps each
Squats
Goblet Squats

SuperSet 2
16 reps each
Chest Press
Chest Flyes

SuperSet 3
16 reps each
Bent-Over Rows
Reverse Rows

SuperSet 4
16 reps each
Stiff-legged Deadlifts
Romanian Deadlifts

SuperSet 5
20 reps each
Shoulder Press
Lateral Raises

SuperSet 6
20 reps each
Skull Crushers
Crush-Grip Press

SuperSet 7
Tricep Press – 20 reps
Dumbbell Punches – 10 IC

SuperSet 8
Plank on weights – 30 sec
Weighted Big Boys – 20 reps

OMAHA was called at 6:08, planking until Wildcat returned from his coupon farmer carry.

6MOM
YHC called on a few men to lead core exercises. Flutter kicks, Box Cutters, Row Boats, and Freddy Mercuries were endured.

Name-o-rama

Announcements
Project Pink’d & Queen’s Service Holiday Challenge!

Prayer Requests
Spreadsheet’s grandfather passed away, prayers for grandmother and family during grieving.  Beta’s father-in-law, Terry, sick and prayers for healing.

CoT
A couple months ago, my M who was training for a marathon was having a really rough week.  She’s a true runner…been doing it since she was a kid.  But injuries, schedule shifts, and general life chaos had thrown off her training schedule.  She went into the Y to try to get some miles in, and talking with her friend at the front desk she said, “I know I need to get on that treadmill, I just cannot find the motivation to do it!”  Her friend said, “Liz, don’t be motivated, be disciplined.  You know what you need to do, just do it.”

As soon as I heard that, I was greatly encouraged and convicted at the same time.  In so many areas of my life, I’ve waited for the motivation to do something.  Losing weight, working out, getting projects done, or maybe even cutting out some harmful habit that’s been holding me back.  I know what I need to do, but I’m waiting on the motivation to get started.  This is backwards thinking.  We should NOT wait for the motivation to arrive before we do something we know we need to do.  Maybe we shouldn’t even have the mentality of mustering the motivation to do it.  Instead, identify the steps that need to be taken, and just do it.

“Don’t be motivated, be disciplined.”

Prayer
Offered up a prayer of thanksgiving to be out enjoying God’s creation. Prayed for Spreadsheet and Beta’s requests, and allowed a moment of silence for other things on our minds. AMEN!

Aye! And SYITG!
 ~ Z-bo

F3Omaha - 2248 posts

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

Heavy Metal

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