Stinson Park | Heavy Metal AO | 40 deg
PAX: Favre (RESPECT), Nugent, Honey Stinger, Stella!, Beta Max, UHaul, Othello, Hipster (RESPECTX2), Safe Ride, Sticky Bandit (HATE), E85 (HATE), Dome (HATE), Super Taste, Space Bar, Side Dish (HATE), Doppler.
Q: Bloodshot
YHC welcomed the PAX and cited the mission of F3, 5 core principles, and disclaimer. A relatively warm gloom was welcomed by myself and PAX.
Warmarama
SSH
Chinooks
Sun gods
High knees
Windmills
Tappy taps
Tater taps
Mountain climbers
Circuit training with Interval timer for
25 seconds :: AMRAP. 5 seconds recovery. 3 rounds completed the circuit with a very short mosey to break up each group.
Shoulders x 3
Seated Military press
Deltoid raises/seated flys
Carolina dry docks
Arms x 3
Static right / curl left
Static left / curl right
Tricep extension
Hammer curls
Legs x 3
Bench squats
One leg lunges
Kettlebell swing
Chest x 3
Renegade rows
Close grip Chest press
Chest fly
Back – Omaha called.
Bent over row
Deadlift
Dips
6mom
Flutter kicks
Leg raises
Heal touches
Crunchy frog
LBC
American Hammer
COT
I have a COT that is much like me : short and simple. It starts with a retelling of one of Vince Limbardi’s seasons:
Lombardi walked into training camp in the summer of 1961. He began with the most elemental statement of all. “Gentlemen,” he said, holding a pigskin in his right hand, “this is a football.”
Lombardi was coaching a group of three dozen professional athletes who, just months prior, had come within minutes of winning the biggest prize their sport could offer. And yet, he started from the very beginning.
The very beginning, the most elemental statement, that most of us have with every work/family/friend interaction is a thank you. I encourage you to Greet those people with a thank you.
The greatness you achieve today and the goodness you spread today I would like for it to begin with a thank you for being here in the gloom. Aye! – Bloodshot
