Heavy Metal Backblast: Folsom’s Greatest Hits

October 14, 2020//Stinson Park//AO- Heavy Metal//56 WONDERFUL degrees//

20 Pax: Honey Stinger, Sister Act, E85, Farvra (Respect!), Grease Fire, Jeeves (Respect!), Arm Bar with his war club, T.C. (Respect!), Mufusa, Super Tasty, Frosty, Touché, Stella, Bloodshot, Gobbler, Radar, Brick, Safe Ride, Swinger, Folsom.

Q: Folsom

Warm O’ Rama

  • Mosey ¼ mile

The Thang: Folsom’s Greatest Hits!

After the mosey the PAX circled around the playground. Folsom pressed play on an awesome mix featuring rock ‘n’ roll from many great artists, including his favorite band, The Hold Steady. Folsom then lead the PAX through the following exercises. 3 sets each of descending reps, 20, 15, 12. After the completion of the 3 sets per exercise Folsom lead the PAX in 20 reps IC of a cardio exercise. Folsom randomly lead, S,S,H, Seal Jacks, Jump Tucks, Butt Kickers, and Cherry Pickers while sitting in the People’s Chair.

  • Curls
  • Goblet Squats
  • Big Boys
  • Overhead Triceps Press
  • Dead Lifts
  • Bent Over Rows
  • American Hammers
  • Curls
  • One set of 25 Overhead Triceps Press for upper arm balance
  • Cross Body Curls

Mary: No time for Mary but the Thang had two punishing ab exercises so all is well.

Prayers/Announcements: Help your boy, Jeeves move on October 25th in the a.m.! Tell Folsom you want to Q a pop-up this fall! Folsom forgot to say this at the beatdown, but order your Heavy Metal shirts now!

COT: “No one ever said on their death bed that they wished they had slept more or worked more. What people wish they had done was spend more time with loved ones.” Folsom urged the PAX to take some time this week and spend it with your kids, family, or whoever it is you love. Be present with them and enjoy the time.

Aye- Folsom

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