July 22, 2022//Stinson Park//AO-Brickyard//72 degrees//

11 Pax: Chariot, Redacted, Waterworks (DR from St. Louis), Technic, Bloodshot, Smashmouth, Paramount, Black Lung, Betamax, Stella, and Folsom.

Q: Folsom

The PAX gathered at the Shovelflags, while Folsom welcomed the PAX with the mission statement, the 5 core principles, the F3 Moto, and a disclaimer that he was not a professional at cinderblock based exercises, even though in his mind he is, and an admonishment to modify as necessary so that no one gets hurt by their coupon. Then he began the beatdown thusly:

Warm> O’ Rama (10 minutes)

  • Mosey around the “track”
  • Copperhead Squats ICx12
  • Sobriety Style Sun Gods, forward and backwards, ICx12
  • Tappy Taps, ICx12
  • Cherry Pickers ICx12
  • LL Cool J’s ICx7

The Thang: Sleeve Busting (30 minutes) Folsom had set up 3 stations to work the arm muscles of the PAX so savagely, their guns would explode the sleeves right off their shirts. The three stations were set up 25 yards apart and as described below.  (We got through the list 2 times before Folsom showed mercy and called Omaha.)

Station 1: 10 Blockees, 15 Big Boys with feet in coupon, 20 dead lifts, 25 Curls, bear crawl with coupon to next station.

Station 2: 10 Clean and Jerks, 15 Big Boys with coupon on chest, 20 Kettlebell Swings, 25 Curls, Riffle Carry to next station.

Station 3: 4 Burpee Ups, 7 Big Boys, Rinse and Repeat 3 times, Riffle Carry to next station.

6 MoM: No time for Mary today, we got it in the beatdown!

COT: Legacy. 47 may be too young to think about my mortality, but I do think about the legacy I’ll leave behind when I die. As a child, all I wanted was to play college basketball. Although I did make onto a college team, they won’t be naming the gym or even the court after me. Now that I’m a lawyer, there’s only one Iowa Supreme Court case with my name in it, and it’s a one page opinion. They won’t be talking about me in law schools. So what do I leave behind when I join the Sky Q? My main legacy will be the people I’ve touched in life. The people I influenced in life. There are no two people more influenced by me than my two children. I think everyday of how I can make them into good people that will go forth and have a positive impact on the world. I can influence the PAX and my other friends, the people at work, and certainly the children on my caseload, but my greatest impact by far will be on my two kids. I want the PAX to think about that as they go about their days and to do their best to make awesome 2.0’s.

Aye- Folsom

Fomaha - 3237 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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