January 29, 2020//Stinson Park//AO- Heavy Metal//27 degrees, fresh new one inch of snow on the ground//

11 Pax: Swinger, Othello, Mufasa, Brazilian, Samples (Respect!), Bloodshot, Folsom, Stella, Balboa (Respect!), Tin cup, Betamax

Q: BetaMax


  • SSH String rippers
  • High Knee March
  • Shoulder Rolls
  • Reverse Should Rolls
  • Windmills

The Thang

  • On your six – Crush press (lying, elbows to ground near waist)
  • Remain on your six – Tricep pull over with one weight
  • Repeat
  • Squat (low and slow) x 30
  • Squat (one weight in front) – IC (slow) 3,2,1, hold…. and up x 30
  • Squat – Ponzi (up into calf raise) x 30
  • Bicep curl -> shoulder press -> tricep dip (reverse order) IC (1,2,3,4,5,6) x 10

(MUMBLECHATTER “If we do 30 of these…. I’m going home…”)

  • Repeat
  • Right lunge – w/one weight in front of chest x 30
  • Left lunge – w/one weight in front of chest x 30
  • Right curtsy – w/one weight in front of chest x 30
  • Left curtsy – w/one weight in front of chest x 30
  • Repeat          
  • Left leg down kneeling woodchop x 20
  • Other side x 20
  • Kettlebell swing from horse stance – left side x 20
  • Other side x 20
  • Repeat
  • Skull crushers (on your six) x 20
  • Renegade row (plank with weight – row one arm at a time – alternate) x 20 total Repeat


  • Seatbelts x 20
  • Other side x 20
  • Windshield wipers x 20
  • Marge & Homers (unknown…until it hurt?)


Mufasa led the COT with a story about Kobe when he was a high school student on the visiting team to his high school basketball game.  Mufasa’s class egged Kobe on and told him he couldn’t dunk and BAM… the next shot was the picture perfect lob pass down the court to Kobe for a spinning dunk and an ear-to-ear grin.  Don’t let other people tell you what you are and are not capable of doing (*unless it’s your parents and you are a minor).


2nd F Trivia Night at the Casual Pint this evening.  Late back blast… we came in third from last!  Awesome event.

F3 Bible Student launches next month on February 4th at Coram Deo Church at 0445 (just enough time to learn something new and then get a beat down in immediately after).  See GreekFreak or The Plague for more details and stay tuned to Slack and Twitter.

Aye-Beta Max

*Our lawyers made us say this.

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