May 29, 2019//Stinson Park//AO- Heavy Metal//60 foggy degrees//
Pax: Trademark, Safe Ride, Picabo, Stella, Borland, Rollbar, Twin Peaks, Cesar, Baby Grand, CSI, TC (Respect!), Folsom.
The PAX gathered on the stage in Stinson Park to the beautiful sounds of Pearl Jam live, but not in person. The mission statement was made; the disclaimer was made; proper form of goblet squat and dead lift demonstrations were given; the beatdown was begun.
Warm O’ Rama
- Side, Straddle, Hops ICx 25.
- Sun Gods ICx12 forwards and backwards
- Side Lunges ICx12
- Shoulder Taps ICx20
- 12 Merkens
The Thang: Folsom used the wonderful Seconds Pro app on his phone to set a precise schedule for the morning beatdown. Siri would provide the instruction and the PAX would follow her cold, soulless voice down the path to pain. Today’s workout could best be described as HIIT (High Intensity Interval Training). 45 seconds was provided for AMRAP (As Many Repetitions As Possible) of each exercise before being given the remaining 15 seconds of the minute for rest. Each exercise was performed for 3 sets before moving on to the next. If that didn’t provide enough exhaustion, the exercises were grouped together to hit the same muscle groups by the 3’s as well. Just see below.
- 1st Muscle Group (Legs)
- Goblet Squats
- Dead Lifts
- Step Back Lunges with a Twist
- 2nd Muscle Group
- Bent Over Rows
- Arnold Press
- Up Right Rows
- 3rd Muscle Group (Abs)
- Reverse LBC
- American Hammers
- 4th Muscle Group (Arms)
- Triceps Over Head
- Rocky Curls (Siri called “Done Bitches!” due to time after only one set of this exercise.)
Mumblechatter: Post beatdown TC said he loved the workout and that he could just do that every week and be content. Now there should be no doubt TC sounds for Tough and Crazy.
Announcements/Prayer Requests: Folsom announced that tonight, May 29th, is the baby shower for Bubbles and OMT (6 o’clock Barrett’s B bar, Free Beer!). Folsom asked for prayers for Wait Time and his family, and for Jeanne Duggins, who is dealing with brain cancer treatments.
COT: Folsom, hereinafter “I”, shared with the PAX that starting next Tuesday and continuing every Tuesday for 4-6 weeks at both AO’s, there will be a discussion regarding the Freed to Lead book. I explained who wrote the book and why. I also shared that I hadn’t read the book until about 8 months into my F3 journey. But having done it that way allowed a whole lot of light bulbs to go off in my head. I realized that was me, the Sad Clown, it was also me, the POGO 40. I learned why we did some of things we were doing and I learned why it all works so well. I encourage everyone to read the book and join in on the discussion. F3 is a lot more than just a great workout and the book really helped me to unlock all of the positives.