Thursday, August 18, 2022|Still Mill|Halleck Park Papillion, NE|62 degrees, 94% humidity Smurph 8 PAX: Schrute, Farva, Firewalker, G-String, Mr. Hankey, KOA, Sweet Roll, Low Flow
Beatdown 14 PAX: KOA, Taxman, Dozer, Milo, Rooney, Animal House, Fire Marshall Bill, Mr. Hankey, Sweet Roll, Squeaky Clean, Shingles, Crankbait, Black Tuesday, Low Flow
QIC: Low Flow 4:45 Smurph 5:30 Beatdown
I welcomed the PAX to the Steel Mill with our 3 F’s – Fitness, Fellowship and Faith. Recited our mission statement to Plant, Grow and Serve small workout groups for the invigoration of male community leadership. I covered the 5 core principles 1) open to all men 2) always free 3) always held outdoors 4) lead by peers in a rotating fashion 5) ending in a circle of trust (COT). Next I covered our Credo: Leave no man behind but leave no man where you found him.
Warm-o-rama: We circled up in the parking lot
- 10 Side Straddle Hops IC
- 10 Cherry Pickers IC
- 10 Emperial Walkers
- 10 Tappy Taps
Pre Thang
We headed north around the duck pond for a 1 mile run The Thang
We grouped into teams of 4 then in those teams we grouped into pairs of 2 so everyone will be working with a buddy. I placed cones for a start/finish line then another set at 20 yards then another set at 40 yards. 2 PAX will run to the first set of cones and preform a burpee and then run to the next set and preform another burpee turnaround back to the middle set of cones and preform a burpee then run through the start/finish line. While the 2 PAX are running the other 2 PAX preformed the list of dumbbell exercises until the othe 2 PAX crossed the start/finish line which were the following: - Overhead Press
- Bent over Row
- Hammer curls
- Overhead tricep extension
- Russian twist w/one weight
- Merkins w/hands on weights
- Lunges w/weights
- Calf raises w/weights
- Lateral raises
- Rifle carry (standing only no movement)
6:00 omaha was called to move on to the competition The competition: - I had Animal House take the lead to call “down” for UP/Downs until the last man was standing
KOA won the competition edging out Black Tuesday Announcements: - Shovel Flag pass Saturday 8/20 Safe Ride to Q-Tip Sarpy Swole Award: Shingles to KOA
Prayers were said
COT:
My COT was about going on vacation or somewhere that was supposed to be a fun time but upon arriving it was not what I thought it would be or there were long lines ect. which would immediately put me in a bad mood but what I wasn’t realizing is that I should be grateful for the people “friends/family” that no matter the conditions I was getting to spend time with them and that’s what really matters.
AYE! Low Flow