10/17/21 Chilly yet clear morning temp are 40

Q: Armbar

PAX 7-Griswald, Hard Hat, Armbar, Cosmo, Wide Right, U-Haul, Rossetta

4:53

Pull into the mess hall lot to check on the playground for lighting, and the it is lit very well.

4:58 Cosmo comes out of the dark and Griswald and Hard Hat pull in for the pre runners. Gris is killing it right now with his feet. Would run hard and wait for us to catch up multiple times during the run. Get back to the lot where Wide Right is waiting and U-Haul pulls in last and a great group of HIM are assembled.

5:30

Welcome the PAX with the standard

3 F’s

Fitness

Fellowship

Faith

Mission Statement

To plant grow and Serve small workout groups for the invigoration of Male community leadership.

5 core principles

Free

Open to all men

Always held outdoors

Lead in a rotating fashion

And will end in a circle of trust.

Mosey around the park to the playground

Warm-O-Rama

SSH 15 IC

Cherry Pickers 10 IC

Sun Gods 10 IC

Chinooks 10 IC

Tappy Taps 10 IC

Windmills 10 IC very Slow

10 180 Circle Burps

PRE-THANG-MAN on MAN buddy carrier

Partner up with a man around the same size as you. Each man must carry their partner across the playground and then perform ten reps of an exercise. Then the other partner carrier back

We ended up with a group of 3 as Rossetta came in on his bike right at the end of Warm-o-Rama

1: Piggy back with Merkins and Squats

2: Shoulder carry with CDD and Lunges

3: Bernie Lowmax up the hill. 1 time each partner

This was changed to Halfway up because it was really hard

THE THANG- Beaver Pearls

A mix of a Beaver run and string of pearls. Beaver run around the park and a PAX member will pick an exercise when we get back to the playground.

20 Sec arms straight, 20 Sec arms up, 10 Merkins and go again.

Great mumble chatter as we all did this together. 1 lap complete and Cosmo selects American Hammers

Lap 2

25 Box Cutters selected by U-Haul.

Omaha is called.

Mary

2 rounds of Hammers IC

Announcements and Prayers

-Turkey trot on thanksgiving day. This was a numb chatter of a conversation with the only conclusion was to check slack

CoT

My season has just started for my wrestling team and I attended the University of Nebraska Coaches clinic last week. And put on their door was Pressure is a Privilege. It was the perfect message for what I need for my team this year. We have been the scrappy team in the middle that finished above where we are supposed to be for the last few years. No pressure. But this year we have a top 5 ranking and with that comes pressure to perform. After seeing that message i realized that it is not a bad thing. That but accomplishing goals and having a good season we had earned that pressure and should look at it a privilege we have earning. And we all have this in our life’s. We have work pressure and family pressure, but what a privilege to have that. Because we have done great things to get to this point and earn that pressure. Lastly it will keep you honest. To achieve you goals and prove to people that you are as good as your suppose to be you cannot cut corners and need to do the work. So face the pressure you feel in life as it is a privilege and not a problem.

Aye

-Armbar

F3Omaha - 2248 posts

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

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