November 20th, 2021​Oracle 7:00 Great Day for a beatdown!

39 degrees with no breeze which made it feel nice (gorgeous sunrise for our group to admire during this workout on the football field at the Oracle)

18 HIM joined YHC this morning in the gloom:  Folsom, Beta Max, Posiden, Blades of Glory, Green House, Mulligan (R), Diddy, Umbro, T-Swift, Hey Hey, Diablo, Cataracts, Skipper, Z-Bo, Vandelay (R), Space Bar, Doge Coin, and Gator.

Q: Wentworth

Started right at 7:00 and welcomed the PAX with motto, 5 core principles, and credo.  No FNG’s.

We took off for a mosey and did some warm o rama at the soccer practice field by the field house.

Warm-O-Rama:  Windmills, Sun Gods, Plank Jacks, Copperhead Squats, and maybe a couple others

Wall exercises:  Balls to the Wall (30 sec), Aussie Mountain Climbers (15), Donkey Kicks (15), 10 count for the Q, Wall Sit with Cherry Pickers (15), LBC’s again for the Q to catch his breath, and then we finished with 10 chicken peckers.

The Thang:  1 exercise per station was the timer and for Group 1 that was the battle ropes, PAX took turns doing the ropes for about 20-30 seconds or until ready to quit, Group 2 did a 60 # sandbag carry and Group 3 did a farmers carry with 55# DB’s and then the rest of the group did the following exercises AMRAP.  Groups were about 150-200 yards apart.

Group 1 Crab Cakes, SSH’s, Patty Cake Merkins, and Gas Pumpers (mumble chatter was high as guys had not done battle ropes or patty cake merkins before which was my point when YHC designed this workout)

Group 2 Sumo Squats, Drop Lunges with Pulse, Plank Jacks, and High Knees

Group 3 Alt Shoulder Taps, Apollo Ono’s, Low Dolly’s, and Cherry Pickers  

Omaha was called around 7:42 and we headed to the picnic tables for some dips and derkins, then we went back to the shovel flags for Mary.  Mary consisted of Freddy Mercury’s, Box Cutters, Heels to heaven (sort of), and then one other exercise chosen by one of the PAX.

Announcements:  Thankful Trot next Thursday, not too late to order shirts or to contribute.  Other 3rd F items in Slack 3rdF channel.  Food Pantries, adopt a family, Operation Others, Blood Drive

COT:  YHC spoke about being thankful for this group of HIM.  With taking on a new job opportunity, I won’t be able to post in Omaha as much as I have been the past 2 years.  I will miss these guys so much and that brought me to tears this morning during this COT.  I will try to post Down Range as much as possible, but it just won’t be the same.  I will be back some, but I won’t be able to share coffee and beatdowns with this group of men as much as I have been able to.  I think back at all of the memorable workouts and crazy weather during these 2 years.  Find someone today to edify and lift one another up.

Ended in prayer.  


Fomaha - 3211 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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