Wednesday August 24, 2022 | Alrich Elementary AO | TOP ROPE | 5:30 AM | Sunny/Clear, 72 degrees and muggy
PAX: Tater Tot, Big One, Chowda, Grease Fire, Patton, Slow Pitch, Brazilian, T-Party, Jump Street, Slow Clap, Shank, Chiclets, Vandelay, Khakis, HomeBoy, Toto, FNG – Tokyo, Ozark, Boji, Tugboat, Thor, Roll Bar, Motorboat, Cradle, Griswold, Q-Tip, Flowers, Grillz, Water Boy, Cataracts, Doppler, Lansbury, Bubbles, Super Fly, Panty Hose, Al Borland, LPC, Chucky, Sparty, Greenhouse, Big Unit, Schnitzel, T-swift, Misery, Oompha, Frosty, FNG – Boy Band, Room Service and Wait Time.
QIC: Wait Time
An amazing 49 HIM came out on a perfectly gloomy Wednesday morning. Some may have experienced some road rage as Dodge Street was unexpectedly closed and several PAX had a rolling start to the workout. Never fear, the workout was focused on ANGER MANAGEMENT. YHC provided the mission statement, principles and disclaimer (including; “I’m not your friend for the next 45 minutes”). That disclaimer was particularly important today, because I created the workout plan in an angry rage. I’ve only prepared a workout on oner other occasion – a 2 ½ hour commute from Elkhorn to the Med Center in 2018.
Today’s angry workout is a tribute to a 16 year old girl named Grace who decided to bully my daughter and her friend during their lunch. Thankfully, I chose to take out my frustrations on 48 grown men and note a 16 year old girl (#RESPECT Wisdom). After welcoming the PAX, we took a short mosey just in front of the entrance to Aldrich Elementary.
WARM-A-RAMA:
SSH x 10 IC
A short warm-a-rama enabled the PAX to get right to the nastiness.
PRE-THANG: THE STEINL
PLANK x 30 | CHILCUTT x 30 | MERKINS x 10 | AMAZING SPIDER MAN x 10 IC | MERKINS x 10 | PLANK x 30 | CHILCUTT x 30 | MERKINS x 10 | AMAZING SPIDER MAN x 10 IC | MERKINS x 10
PRE-THANG (PART TWO): BALLS TO THE WALL
PAX lined up along the West Side of Aldrich Elementary. The PAX completed four sets of 30 seconds of BALLS TO THE WALL. Each set included a 10 count before the next set began.
THE THANG: PUNCH THE BULLY ON THE PLAYGROUND
The PAX will never be bullied on the playground, so we moseyed over to ensure everyone had a great time at recess. The PAX lined up along the west edge of the playground. Three large sand bags (50-70 lbs each) were placed at the edge of the asphalt. Three PAX shouldered the bags and walked them to the opposite end of the playground where they completed 10 SQUATS. While those PAX completed the exercises, the remaining PAX completed each of these exercises (AMRAP) until the PAX returned and flap-jacked to three new PAX. We completed each exercise 2x:
BURPEES | HAND RELEASE MERKINS | BONNIE BLAIRS | MACHTAR NDGIAYE | TURKISH GET-UPS | GROINERS | INCH WORM | JUMP SQUATS | DIAMOND MERKINS | SMURF JACKS | ALARM CLOCKS
“OMAHA” was called after two rounds. PAX moseyed to the shovel flag for 6MOM.
6MOM: AMERICAN HAMMER x 49 IC
ANNOUNCEMENTS:
RESPECT/HATE POP-UP. August 25 | Burke Stadium | Doll Face and Side Dish will co-Q.
PARKING AT TOP ROPE. Super Fly reminded PAX that we must park in the West Parking only when arriving at Aldrich.
CORONADO POP-UP ON MONDAY AUG 29. A new workout is being launched on Mondays at Aldrich Elementary. PAX will have a boot camp option in addition to the Red Wings MURPH. Both will launch from Aldrich Elementary.
VALAS FAMILY DAY. September 16. Details on tickets are forthcoming. Thanks to the generosity of Crab Cakes.
PRAYERS. Flowers.
COT: ANGER MANAGEMENT
Some of my welcome and introduction was theater, but many PAX know that my jester is “anger.” Yesterday, was not a great day. I had a frustrating day at work. I came home to learn that my daughter was being bullied in the lunchroom. So much so, that my daughter’s best friend is asking to be home schooled so she doesn’t have to deal with the bullies and social challenges of high school. I was not in a good headspace when I organized the workout.
We all struggle with different emotions…it might be anger, anxiety, doubt, self-hate, etc. Thankfully, I have the PAX to lean on to help me manage my anger. There are many ways to workout anger – and many ways to cope with it poorly. I am grateful that I can join other HIGH IMPACT MEN in the gloom and workout my anger issues in a productive way. When I join our PAX in the gloom, then things are quickly put in the proper perspective. I quickly become more connected to gratitude, joy and love.
I encourage everyone to identify their jester. I am certain that there is another PAX member who struggles with the same issue. You are never alone in F3. Lean in. It will change your life.
Tater Tot closed us out in prayer.
Grace & Peace,
Wait Time