June 26, 2019//Stinson Park//AO- Heavy Metal//60 degrees//

Pax: Brazilian, Swinger, Thumper, Ponzi, Bloodshot, CSI, Stella, Roll Bar, Folsom.

Q: Folsom

Warm O’ Rama

  • Side, Straddle, Hop ICx20.
  • Sun Gods ICx12 forwards and backwards
  • Side Lunges ICx12
  • Shoulder Taps ICx20
  • Parker Peters ICx12
  • Tempo Merkins ICx10
  • String Rippers ICx10

The Thang: CWS Style

There are 3 outs per inning per team and 9 innings per game for 27 outs.  Today, we did 27 reps of each exercise as we round the bases. Then as an added bonus for every trip home we sprinted 90 feet from shovelflag to shovelflag, a.k.a. ran to first. Then we moseyed back to start another trip. First time through we did the first exercise listed under each base. Second time around we did the second exercise, etc. We made 4.5 trips around the bases before Omaha was called

1st Base (Legs)

  • Goblet Squats
  • Dead Lifts
  • Step Back Lunges with a Twist

2nd Base (Shoulders)

  • Bent Over Rows
  • Arnold Press
  • Up Right Rows

3rd Base (Abs)

  • Big Boy Sit Up
  • Reverse LBC
  • American Hammer

Home Plate (Arms)

  • Curls
  • Triceps Over Head
  • Rocky Curls

Announcements: July 20, 2019 the Pit will be open for business.

COT: Several weeks ago I was feeling down, really down. After a year of being single I was feeling like I would never find a partner. At 43, I feared my best days were behind me. I posted 4-6 times a week, every week, hopefully was a leader to others posting, always appearing positive, and often times really enjoying the fellowship shared there, but I was wearing a mask. I was feeling sorry for myself, dwelling too long on the past, and not seeing a positive future at all. I started to crawl out of that, with some positive thinking, and not surprisingly things turned around. I made a date with a girl, meet another girl, and am really starting to make a connection with her. Believe me, this girl is way out of my league, but by thinking positive and being open to the opportunity, I’m dating her. The funny thing is, the thing I wanted the most sorta fell into my lap. NOW, to bring it home, you married guys are probably wondering what this has to do with me. The points are: 1. Don’t be fooled by someone’s mask, you never know who will appreciate that fist bump, or invite to coffee or drinks or just being asked how things are. 2. Stay positive, by being open and positive, you will find what you’re looking for. These points apply to every aspect of your life, work, wife, kids, everything will be better if you aren’t fooled by appearances and stay positive and open for new opportunities to accelerate. 

Aye- Folsom

F3Omaha - 4299 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal, Uncategorized

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