July 17, 2019//Stinson Park//AO- Heavy Metal//80 degrees, 1000% humidity//

Pax: Picabo, Safe Ride, CSI, Trademark, Cyclone (Respect!), Brazilian, Bloodshot, Toad Stool, Borlan, Wario, Clorox, Flo, Baby Grand, Honey Stinger, Stella, Simba, Squidward, Folsom.

Q: Folsom

Warm O’ Rama

Seal Jacks x 20 IC

Copperhead Air Squats x 12 IC

Tempo Merkens x12 IC

Monkey Humpers x 12 IC

The Thang: Ring of Fire

Rotate Counter-Clockwise around the following exercise Stations.  Farmer’s Walk is the time keeper, out around the first lamppost and back, all other exercises are AMRAP.  Complete Circuit = 5 Burpees.  Rinse and Repeat. 

  1. 40 yards Farmer’s Walk (45 lbs. Coupons)
  2. Chest Flys
  3. Werkens
  4. Curls
  5. Overhead Triceps Extensions
  6. Ab Wheelies
  7. Arnold Press
  8. Kettlebell Swings (40 lbs. Kettlebell)
  9. Reverse Flys (back)
  10. Hand release Merkens
  11. Big Boy Sit ups (25 lbs. dumbells)
  12. Pull Over Crunch
  13. American Hammers
  14. Dead Lifts
  15. Thrusters
  16. Squats with Curls (45 lbs. Coupon)
  17. Step Back Lounges
  18. Goblet Squats (45 lbs. Coupon)

Announcements: July 20, 2019 the Pit will be open for business. I heard the shovelflag is going to be bad ass, so go just to see that.

Mumblechatter: Folsom forgot his speaker so someone suggested he just open the back of his SUV and crank the tunes up loud.  Folsom took the advice after a few minutes of awkward silence at Heavy Metal.

COT: “Relentlessly prune bullshit, don’t wait to do things that matter, and savor the time you have.” –Paul Graham

I would say trim the bullshit, or cut it out altogether, but I can’t argue with the rest of the quote. I saw another quote that speaks to savoring life, this one by Seneca, “It is not that we have so little time but that we lose so much.” Now-a-days we say to be present or live in the moment. I have to tell myself that all the time, “put down the phone, turn off the tv, get the kids to play a game.” Yesterday we talked about the Concerta, how the most important people in your life should be the center of the bullseye. Doing things with them are things that matter and savoring that time is the key to happiness.

Aye- Folsom

F3Omaha - 4303 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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