EDIFY
July 5th, 2022 Colosseum 5:30 a.m. Beatdown (80 degrees, but with the 73% humidity)
Disclaimer/Motto/Core Principles were all addressed and no FNG’s
When I pulled into the lot, I didn’t know what to expect after the 4th of July celebrations the past few late nights from the PAX. Pre-Run group was low with Honey Maid running solo and then making a pit stop at HyVee and Q-Tip also needing to make a Q-Trip run to start the morning off right. Chariot did his best to find and track down Honey Maid, but he didn’t find him with the detour that was needed.
15 HIM: Black Lung, Honey Maid, Super Tasty, Vanilla Ice, Tin Cup, Bloodshot, Space Bar, Ice T, Safe Ride, Redacted, Chiclets (respect), Switch Foot, Nigel, Q-Tip (respect/respect), and Chariot.
Q: Wentworth
Warm-O-Rama: Dynamic warmup on the north goal line: High knees, inch worm, super mario brothers, side shuffles, & oil derricks.
Pre-Thang: Ran up the stairs on the east side of the stadium and did 5 burpees and then came down and did 10 dips for 2 rounds, YHC might have intended to do more, but that was enough.
The Thang:
We broke up into 4 groups which should have been equal with 16 PAX, but we ended up with some odd numbers that never really got corrected, but it was close with some adjustments we ended up with 2 groups of 4, 1 with 3, and the other with 5. Exercises were all going to be 20 either single count or IC. Do 1st exercise and then the 1st movement exercise to go clockwise between cones.
Group 1: Exercises were all arms / chest: Ranger merkins, werkins, CDD’s, Tempo Merkins, and then Dive Bombers (movement to next cone: Butt kicks, crawl bear, and crab walk)
Group 2: Core: Freddy’s, Flutters, Box Cutters, LBC’s, and Big Boys (movement: Lunge, Super Mario, and High Knees)
Group 3: Legs: Sumo Squats, Apollo Ono’s, Bobby Hurley’s, Alt Lunges, and Copperhead Squats (movement: bear crawl, inch worm, and duck walk)
Group 4: All IC exercises for cardio: Sit outs, Alt Shoulder Taps, SSH’s, Mtn Climbers, and Plank Jacks (movement: Bernie’s, Karaoke, and Side Shuffle)
We had some 80’s Rock on the speaker in the background, some mumblechatter for our group, but by the end of the workout everyone was drenched with sweat and I was smiling as the workout went according to the plan.
6MOM:
We finished the workout with Rancid Style Hammers and somehow we ended up with 18 PAX, but counting wasn’t this groups strong point. Putting in the hard work was the priority and counting was much less important.
Announcements and prayers: Not a lot of announcements this morning, but we do have Abide Omaha 2nd Saturday Serve opportunity Saturday from 9-noon. Abideomaha.org to sign up
COT
My word of the year is EDIFY and I have been trying to focus on what that means in my life. When I think back at how I was a father and husband for the past 25 years, I think about all of the times that I wasn’t edifying anyone and I would put down my kids and my M by using harsh words or sarcasm. I was raised with “tough” love and I did this quite often as a young parent. I can’t do anything about the way I was, but I can certainly try to get better and edify those that I come into contact with in my life today. My challenge for you today is to find one person to edify. This could be your M or 2.0’s or someone across the street or driving down the road. Instead of being a jerk, try to put yourself in their shoes and give them a break or maybe say something encouraging to your shield lock or friends or family. If you are lucky enough to have your parents alive still, try to encourage them or shoot them a nice note or text.
Wentworth ended in prayer
AYE!