July 28, 2020/AO – Wild Kingdom/Temperature: a beautiful 67 degrees
Pax: Wait Time, Biff, The Curse, LPC, Birdman, Wentworth, Merch, Rollbar, Hard Hat, Fish Oil, Crab Cakes, Hawg (RESPECT), Butterfly (RESPECT), Rampage, FDIC, Thomas.
Q: Safe Ride
Safe Ride welcomed the PAX to F3 Omaha at 5:30am. The Mission Statement and Disclaimer were given. The beatdown commenced thereafter.
WARM-A-RAMA
The PAX moseyed around the drive from the shovel flags and made their way to the open grass area. Once at the location, the following exercises were performed:
- SSH
- Tappy Taps
- Chilly Jacks
- Imperial Walkers
- Windmills
- High knees
THE PRE-THANG
The PAX remained in a circle for BLIMPS. The exercises were 5 burpees, 10 Lunges, 15 Imperial Walkers, 20 Monkey Humpers, 25 Plank Jacks, and 30 Squats. Plank until the 6. Safe Ride encouraged the PAX to use good and accurate form during the exercises.
THE THANG
The PAX moseyed to an orange cone Safe Ride had set up near the WAR/pre-thang area. Once at the cone the PAX paired up for a 2-man grinder. One man performed an exercise while the other ran down and back to a cone Safe Ride positioned approximately 60 yards away. Upon the runner’s return the two switched. Reps were cumulative. The exercises and reps were as follows:
Merkins: 100
Squats: 150
Big Boys: 100
Alt. Shoulder Taps: 75 IC
Lunges: 150
SSH: 100 IC
LBCs: 100 IC
Safe Ride called Omaha at 6:07am and proceeded with MARY.
MUMBLECHATTER
There was a lot of encouragement from the PAX as they grinded their way through the beatdown. Wentworth accused the Q of moving the cone further away. Recognition to Birdman was given as he was literally sprinting back and forth from the cones. Post-workout, Hawg thanked Safe Ride for his awesome playlist and Hawg further noted that the Site Q (Tonight Show) for Wild Kingdom needed to step his game up moving forward.
THE PLAYLIST
Kickstart My Heart – Motley Crue
Breaking the Law – Judas Priest
Monkey Wrench – Foo Fighters
Balls to the Wall – Accept
Paranoid – Black Sabbath
Master of Puppets – Metallica
Man in the Box – Alice in Chains
Killing in the Name Of – Rage Against the Machine
MOM:
- Flutter Kicks
- Freddy Mercuries – hold IC
- Gas pumpers
- American Hammers
COT:
Safe Ride read the following quote from Wyatt Earp: “Fast is fine, but accuracy is everything. Wyatt was referring to a gun fight, but this quote can be used to describe all aspects of life. We all rush through things to finish a work assignment, yard work, helping with kids’ homework, etc… However, if we are too fast, we make mistakes. Slow things down. Don’t rush. Accuracy is everything.
ANNOUNCEMENTS/PRAYERS:
- Birdman provided an update regarding the mother of a close friend. She was previously diagnosed with COVID-19 and given a 20% chance of survival. She has now tested negative for the virus and is expected to recovery. TAPS!!
- Prayers for Thomas and his M as she has a job interview today.
- Grow Ruck is happening the weekend of August 15th. Reach out to Rollbar with any questions or concerns.
- Starfish/Expansion week continues with the official openings of the Battlefield, Combine and Canyon.
Much love!
Safe Ride