Weather: BEAUTIFUL! 45F with a slight breeze and sunny skies.

Pre-Runners: We have 5 hammers, Double Dip (had to leave for the Beatdown), Stranglehold, Swiper, TC, Trench (ran a different solo route)

PAX(15): Stranglehold, Swiper, Waterboy, DaVinci, DaVinci, Trench, TC, Cyclone, Buns of Steel, Joe Buck, Streaker, Bobsled, Rancid, Fun Dip, Chernobyl (Q)

7:00 Chernobyl welcomed all PAX members and FNGs to the beautiful gloom. He listed off the 5 core principles, mission statement and credo. He mentioned that he is not a professional and that all exercises are a suggestion and to modify if needed. We then moseyed to the grass area for Warm-O-Rama

7:03 Warm-O-Rama

Quad Stretch, Tappy Taps, Big Ones (with an extra side stretch and hold), Stir the Pots, Michael Phelps, and Cherry Pickers

7:10 The Thang

We split the PAX into 5 groups, each group having three men. There were 4 stations prepared around the park (see below) with the 5th being a running station around all entire park. PAX would do the first set of exercises at their station, and rotate clockwise to each station before continue to the 2nd, 3rd, and 4th exercises in subsequent rounds. Unfortunately , my explaining and delivery was awful and we had several groups rotating in the wrong direction and not moving as planned. Regardless, the PAX didn’t get flustered (although I might have a little) and we found a way to get the burn I was looking for.

Plate Station (3 sets of 10 of each exercise before advancing to the next cone. Equipment included barbell set with 95#):

Hip Thrusts (back on bench and barbell over hips, thrust your hips and pelvis forward and upwards)




Coupon Station (3 sets of 20 for each exercise before advancing to next cone):

Coupon Swings

Coupon Curls

Farmer Carry


Dumbbell Station (3 sets of 30 of each exercise before advancing to next cone):

Bent over rows



Forearm Curls

Stairs/Steps Station (3 sets of 20 of each exercise before advancing to next cone):


Maverick Merkins

Box Jumps


7:50 Chernobyl ended the chaotic mess and called Omaha to regroup and do a few last items as a group. We collected into a circle and did some Maverick Merkins then in the open grass did some wheelbarrows before running to the slides for Name-O-Rama.

8:00 Mary / Name-O-Rama / COT

We finished Name-O-Rama a bit late but I wanted to get the slides into it. On the way back we met a guy asking questions and we have an SC for next week. No pressure guys. His name was Steven.

Announcements: We have the convergence on 4/22

Prayers: continued prayers for Swiper and his family for their loss. Please pray for Zach and his soul. Prayers for Bobsled’s and ICB’s girlfriends mother Lori who has a mass that needs operating on to remove. Prayers for Amy (friend of Fun Dip) who passed recently.

COT: With the disorganization that commenced I changed up my COT during the Beatdown to be directed towards handling change and being able to pivot and adapt to situations like we did during the Beatdown. As fathers, brothers, sons, and men in our community it is our obligation and responsibility to be able to handle changes in stride and maintain a positive outlook on what’s to come. This is a trait we all should be working on, one that takes practice and improves over time. Make yourself uncomfortable and try new things.

Chernobyl, Aye

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