King T.U.T. (Time Under Tension)

Wednesday, June 2, 2020 // AO Heavy Metal // Weather – 70 degrees and humid.

PAX: Frosty, Corn Dog, Othello, BetaMax, Hoosgow, Wentworth, Lucky Charms, Cyclone (Respect!), Folsom, High Tower, RamRod (Hate!), Brazilian, Wipe Out, Stella, Samples (Respect!), TC (Respect!)

Q: TC

TC welcomed the PAX at 5:30 with introduction, F3 mission, core principals and disclaimer. He also relayed that it was National Running Day!

Warma Rama & Pre Thang– 15 each
SSH
High Knees
Huggers
Sun Gods Forward
Sun Gods Backward
Merkins
Plank – 30 sec
Mountain Climbers

Mary 1
11 moves. 15 reps each, single count, no stops
Gas Pumpers
Seated Bicycles – forward
Seated Bicycles – backward
Crunchy Frogs
Wide Leg (or cross leg) Sit Ups
Fifer Scissors
Heels to Heaven
Roll-Up/ V-Up
Oblique V-Ups Left
Oblique V-Ups Right
American Hammer

THANG: ALWAYS keep weights in hand. NEVER put them down, except for run.

FIRST SET: everything 8 to 15 reps, Q choice
Alternating Shoulder Press
In & Out Biceps Curls (both arms same time)
Two-Arm Tricep Kickbacks
… Repeat 1x
Run Around Park – past stage, along sidewalk

SECOND SET: everything 8 to 15 reps, Q choice
Deep Swimmer’s Press
Full Supination Concentration Curls
Lawn Mowers Right and Left
… repeat 1x
Run Around Park – past stage, along sidewalk

THIRD SET: everything 8 to 15 reps, Q choice
Upright Rows
Static Arm Curls (Left 8 reps, Right 8 reps)
Overhead Tricep Press
… repeat 1x
Run Around Park – past stage, along sidewalk

FOURTH SET: everything 8 to 15 reps, Q choice
Bent Over Shoulder Flys
Crouching Congdon Curls
Upright Rows
… repeat 1x
Run Around Park – past stage, along sidewalk

FIFTH SET: everything 8 to 15 reps, Q choice
In & Out Straight Shoulder Flys
Congdon Curls (both arms same time)
Side Tri-Rise, L & R side
… repeat 1x
Run Around Park – past stage, along sidewalk

Mary 2

Mumble chatter: We ran 2+ miles… was this Paradise Island or Heavy Metal?

COT: Always reflect on your circles of influence, control and concern and do what you can to positively impact each.

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