Sunday, January 23, 2022 Benson Park, Omaha, NE 24° cold

PAX: (10) – Side Dish, Touche, Mac N Cheese, Spreadsheet, Buns of Steel, Hey Hey, Frosty, Waterboy, Rancid, Convoy

QIC: Convoy Convoy gave the mission statement, 5 core principles, and disclaimer.  No FNGs. Mosey to parking lot area for warm-a-rama.

Warm-a-Rama: Side Straddle Hops (x20 I/C) Merkins (x20) Tappy Taps (x10 I/C) Big Ones (x6 @ 5 count) Mosey to sidewalk next to pond area.

Pre-Thang: Partner up.  20 merkins, 20 air squats, 10 burpees. Run lap around pond. Repeat twice (3 laps and sets).  Mosey to nearby field.

Thang #1: 3 stations, marked by cones, triangle shaped alignment.  Split into 3 teams, stay with team entire time.  Exercise list at each station, cumulative team reps, divide as you see fit.  Once entire list is completed, navigate together to next station.  Continue this rotation until Q calls it quits.  Station #1 = 100 Diamond Merkins, 200 Plank Jacks, 300 LBCs.  Station #2 = 100 Alt. Shoulder Taps, 200 Bobby Hurleys, 300 Gas Pumpers.  Station #3 = 100 Chuck Norris Merkins, 200 Groiners, 300 Big Boy Sit-ups.

Thang #2: Brisketball.  Two teams. 15 minutes. Like Ultimate Frisbee w/ a football. “Omaha” called at 7:45a.  Mosey to shovel flags.

6MOM: No Mary.

Announcements/Prayers: CSAUP 1/29th – sign up!

COT: LT Michael P. Murphy, died age 29 Afghanistan, US Navy Seal, Operation Red Wings -> shot 14 times while calling for back-up to save his squad.  Died from his wounds.  Purple Heart and Medal of Honor for bravery and sacrifice. Murph workout: 100 pullups, 200 pushups, 300 air squats, 29 hammers, run 2 miles. Redwings Site Qs: Ethanol, Honey Stinger, FDIC, Convoy.

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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.


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