Saturday May 14th
Boystown
55 degrees and Gorgeous
PAX: Green House, Hei Hei, Wax On, Beta Max, Tenderfoot and YHC Cheap Seats
Cheap Seats welcomed 5 HIM to the Oracle 7am. Gave the mission statement, disclaimer and Credo.
The PAX then moseyed to the south parking lot to perform warm-o-rama
Warm-A-Rama
We completed a series of Kalenstinecs that consisted of high knees, butt kicks and Karaoke. We then did a couple of stretches to warm up (Tappy Taps and Tator Taps and Big Ones)
We then did a series of 3 runs. The first run was a jog across the parking lot. The second was a medium paced sprint across the parking lot then we did an all out sprint across the parking lot.
Then we moseyed along the road until we got to the Boystown pond. We found an area of grass and performed a crowd pleaser which consisted of
1 merkin/1 groiner all the way up to 6 and back down the ladder. As usual it got the heart rate up!
Thang 1 – we then moseyed to the smaller hill on the north side of the pond and ran up the hill and completed 10 monkey humpers, 10 bonnie blairs (IC) and 10 alternating lunges. Then we ran down the hill and completed 10 burpees.
We then moseyed along the gravel path for .5 miles and completed the exact same exercises above.
We then moseyed all the way back to the flags and completed all the above exercises. Thang 2 was next on the agenda.
Thang 2: Thang 2 was a coupon style beatdown by the flags. Everybody had a coupon. There were 3 cones set up and each PAX member started at the first cone and murdered bunnies to the second cone and completed the first exercise. Then everyone would murder bunny to the second cone and complete the next set of exercises. After round 1 you would reverse murder bunny back to the second cone and complete the second exercise on the list. Then reverse murder bunny to the start. Take a 20 count and rinse and repeat. There were 5 exercises on each sheet so 5 total rounds of murder bunnies and reverse murder bunnies. Needless to say we were spent!
Below were the exercises on each sheet
Sheet 1
15 Alternating Merkins using a coupon
15 tricep extensions
10 blockees
15 overhead press
15 curls
Sheet 2 was just the reverse of the above
15 curls
15 overhead press
10 blockees
15 tricep extensions
15 alternating merkins
Lastly we ended the workout with arm-o-rama. This is a series of exercises where you can’t bring your arms down. It lasted about 4 minutes. The exercises consisted on sun gods, overhead claps, seal claps, and overhead press.
6MOM
Betamax led us in 15 sweat angels and then we completed 3 rounds of rancid style hammers.
Announcements Prayer Request
Reminded everybody of the Brick Builder event coming up on May 21st. Still time to sign up.
Reminded the group of the Creighton baseball game that night in honor of our Vets and Nugent.
Prayers – we went around the circle and had everybody share what was on their heart
Betamax – pray for his son as he’s going through some tough times at school
Wax On – Prayer for his family as his grandpa is struggling with some health concerns
Tenderfoot – praying for patience as he had to lead a group of boy scouts for a camping event that evening
Hei Hei – praying for his M as she was in a car accident recently and doing ok but feeling some pain
Greenhouse – praying for his family and patience
Cheap Seats – praying for his son James as he’s going through some anger issues.
COT
My COT was all about my shieldlock. I told the PAX that I struggle with anger and having guys like Mufasa, Blades, Barn Door and Gator have held me accountable from getting even angrier with my kids. My M has even made comments to me over the past 5 months how I’ve been less angry with our boys. This is all thanks to my shieldlock.
I challenged the guys to lean in to a shieldlock within F3 or make sure they have a group of men that they can lean into and hold them accountable. Having positive influences in your life like a Shieldlock will only make you a better husband and father. It’s great therapy that we all need in our lives. I’m truly thankful for what my Shieldlock has given me! AYE – CHEAP SEATS – took us out in prayer