Heavy Metal – Strongest AO in the Midwest
August 11, 2021 / AO – Heavy Metal / Temperature: 76 with 90% humidity
Pax: (19 total) Caddy Shack, Z-Bo, Hipster (Respect/Respect), Blue Chip, Beeps, Golden Pike, Romeo (hate/hate), Black Flag, Sportiva, Space Bar, Safe Ride, Fuddy (Down Range), TC (respect), Spreadsheet (hate), Cyclone (respect/respect), Side Dish (hate), Samples (respect), and Bovine.
Q: Wentworth
No: FNG’s
Started promptly and welcomed the PAX to F3 Omaha at 5:30. The Disclaimer, Mission, and 5 Core Principles were given. The men then moseyed to the far sidewalk and back.
WARM-A-RAMA
- Sun Gods x 10 IC forwards then backwards
- Windmills
- Merkins
- Copperhead Squats
- Tappy Taps
THE THANG
Broke up the PAX into 4 groups and we had 4 stations, DB’s were taken to each station
- Stage – 1 PAX at a time would run up the hill, touch the wall and run back down while the rest of the group were doing AMRAP: Curls, High Pull Rows, Goblet Squats, Flutter Kicks, and then Squat Thrusters, this was the push group, so after all members ran up and back, then they took their DB’s to station 2 at the Obelisk
- Obelisk – 30 count Balls to the Wall, 30 count with DB’s Wall Sit, 20 DB Merkins, 20IC Step Up’s on Bench, 20IC LBCs with feet on bench (Rinse and Repeat until pushed)
- Shelter – 5 pull-ups, 10 lateral side raises, 20 bent over rows, 20 chest fly’s, and 20 heels to heaven
- Playground – 20 Alternating Lunges, 20 skull crushers, 20 overhead presses, 20 Big Boys with DB punches at the top, and then 5 donkey kick burpees with DB’s
MOM:
- Freddy Mercury’s 15IC
- Frozen Freddy’s 15IC
- Box Cutters 15IC
- Big Boys 10
- Rancid Style American Hammers
ANNOUNCEMENTS/PRAYERS:
Prayers for the Urban family and also for Safe Ride’s co-workers family in their losses. Freed to Bleed opportunities along with the painting 3rd F day on August 21st. Upcoming opportunities in September and October (JDRF One Walk) and Heartland Hope October 9th. See 3rd F channel for more information or contact Rollbar for JDRF One Walk or Wentworth for HH.
COT: Patrick Morley “The Man in the Mirror” Proverbs 4:7 “Wisdom is the principal thing; therefore get wisdom. And in all your getting, get understanding.” The goal of knowledge is wisdom. The goal of wisdom is to lead a life that is pleasing to God. Remember this today as you seek to gain knowledge from books you are reading and from those around you in COT’s and conversations. Knowledge is nothing without action, so use your knowledge to acquire wisdom and then do something good for others with that wisdom. Edify someone today. Look for opportunities to lift others up and not put them down.
We ended in prayer.
Wentworth