January 22, 2020//Stinson Park//AO- Heavy Metal//34 WONDERFUL degrees, snowfall//

12 Pax: Stella, Brazilian, Baby Grand, Safe Ride, Lucky Charms, Othello, Two Step, Rancid, Honey Stinger, Bloodshot, Beta Max, Folsom.

Q’s: Stella & Folsom

Warm O’ Rama

  • S,S,H ICx15
  • Sun Gods ICx10 forwards and backwards
  • Cherry Pickers
  • Toe touch x10 seconds

The Thang: East coast vs. West coast rap battle

The following exercises were performed for a certain number of reps as determined by your co-Q’s. Folsom took the East coast exercises, while Stella led the West coast. After completing all the exercises the PAX did a little cardio to stay warm, then went back to the top. 3 complete sets were completed before the PAX found their sixes for Mary.

East Coast:


Chest Flys


Shoulder Press

Calf Raises

Overhead Triceps Press

West Coast:

Bent Over Rows

Up Right Rows

Dead Lifts

Rear Raises



Mary: Weighted Sit ups, Weighted V Ups, Weighted American Hammers, Dying Cyclones

Announcements: No HDHH because this weather sucks. Prayers for all the PAX, their families, and their friends who are dealing with sickness, pain, and injuries. And thanks to Him for allowing us to be out in the snow and the cold pumpin’ good ole iron.

COT: Folsom lead the PAX on a historical journey to the day of actual rap battles. Folsom shared a Cliff Notes version of the life and deaths of Tupac and the Notorious Biggie Smalls. They began as friends, until Tupac was shot 5 times in the lobby of a recording studio while Biggie and Puff Daddy were upstairs. Despite a lack of any supportive evidence, Tupac blamed his friend and a feud ensued that lasted until their untimely deaths a few short years later. Folsom encouraged the PAX to squash any beef that they may be carrying around with them before it’s too late to say what you ought to say. (If you’d like to know more about Tupac and Biggie’s lives and deaths check out season 3 of the podcast Slow Burn.)

Aye- Stella & Folsom

Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal, Uncategorized

Leave a Reply