PAX: Wait time (Respect), Khakis (Respect), Slow Pitch, Big Unit, Cutting Edge, Blades of Glory, Nelly, Fine Print, Barber Shop, Cradle, Slow Clap (Respect), Unicycle, Barn Door, Out House, Crab Cakes, Doppler, Tea Party, Cheap Seats, Gator, Ozark (Respect), Tonight Show, Tater Tot.  


22 PAX arrived at the Flags, which there were many, and heard the Core principles, mission, motto, and disclaimer.

Warm-a-rama consisted of a short mosey to the guard rails on F street


To get warmed up in the snowy morning we started with 22 side straddle hops in cadence, followed by 22 sun gods in cadence (11 forward/11 reverse), then moved over to the rail to complete 22 dips in cadence and finished up with 22 Derkins in cadence.  The Derkins served as a preview of what was to come. We then moseyed over to hill on S HWS Cleveland blvd


Upon arrival to  “the Hill”  slam balls were handed out to pass around will the PAX were given instruction. We broke into 2 groups, Group 1 would complete exercises at top of the hill then push to bottom of the hill and push group 2.  

  • Top of hill: In Cadence- Push group
    • Bobby Hurley – 22 then push
    • Ballerinas – 22 then push
    • Jumping Beans – 22 then push
    • Pistol Squats – 22 then push
    • Bobby Hurley – 22 then push
    • Ballerinas – 22 then push
  • Slam balls were randomly given to PAX to complete each exercise and were sometimes carried and passed from group to group
  • Bottom of the hill : Pushed group
    • Merkins – AMRAP  until pushed
    • Diamonds – AMRAP until pushed
    • Werkins – AMRAP until pushed
    • Ranger Merkins – AMRAP until pushed
    • Merkins – AMRAP  until pushed
    • Diamonds – AMRAP until pushed

We were able to get through all of this before “Omaha” was called and the PAX moseyed back to the Flags for Mary.

6MOM consisted of American Hammers, Rancid Style.

Circle of Trust:

Part 1- we exercised in 22 repetition’s to honor the 22 Military suicides that take place each day. We took time to recognize the silent struggles many of us don’t see or face not just in the military.

Part 2- What bus are you on! Energy and emotion is a choice.  Three thoughts for the HIM

  1. You are the driver of your bus!

Desire, vision, and focus help you turn the bus in the right direction but positive energy is necessary to take you where you want to go.

  • You determine who get on your bus!

“The more energy you spend worrying about the people who didn’t get on your bus, the less you will have for the people who are on your bus. And if you are worrying about the people who didn’t get on your bus you won’t have the energy to keep on asking new people to get on.”

  • So be the CEO of your life (Chief Energy officer)

“The goal in life is to live young, have fun, and arrive at your final destination as late as possible with a smile on your face because this would mean you truly enjoyed your ride.”

 We concluded with Prayer and the passing of the Nuget Flag from Da Kine to Doppler



Fomaha - 3389 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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