May 5, 2021//Stinson Park//AO- Heavy Metal//40 WONDERFUL degrees//

Pax: (13) Sportiva, Dirty Bird, Wentworth, Bloodshot, Z Bo, Space Bar, BetaMax, Folsom, Stella, Hipster, Samples, Golden Pike, McEnroe

Q: Folsom

Warm O’ Rama

  • Run a lap
  • Butt Kickers ICx20
  • High Knees ICx20
  • Johnny Bravo Sun Gods, forward and backwards, ICx10
  • Copperhead Squats ICx15
  • Abe Bagota’s, ICx10
  • Tappy Taps, ICx10

The Thang 1: Simple + Simple = Compound (Rinse and Repeat)

  1. The Fitness Video
    1. Lunges x10 each leg
    2. Hammer Curls x10
    3. Lunge with Hammer Curls x10 each leg
  2. The Ben Affleck
    1. Merkins on dumbbells x10
    2. Renegade Rows ICx10
    3. Merkin, row right, row left ICx10
  3. The Kitchen Sink
    1. Squats x10
    2. Curls x10
    3. Arnold Presses x10
    4. Overhead Tri Extensions x10
    5. Squat down, curl, stand up, Arnold press, triceps extension ICx10 
  4. Pull Up Pavilion
    1. Run over there (20 yards)
    2. Complete 10 pull ups 
    3. Run back

*Repeated the above three times

6 MoM

  • Dying Clyclone ICx20
  • Big Boys x20
  • Big Boys w/twist right x10
  • Big Boys w/twist left x10
  • Big Boys x20
  • Dying Cyclone ICx20

COT: I told the story of why I do the flex in Namarama. It started simple enough, other guys were coming up with little signs related to their names, and I wanted something to stand out with too. I thought flexing the biceps made sense, after all, I like to do curls. But as I continued to do, I started to think about what it really means to be strong. I’m not physically all that strong, I don’t have a huge arm to be flexing like that all over the internet, but I do possess strength. The kind of strength that really matters in my humble opinion. Every day, I push myself out of my comfort zone. I do things that make me nervous, things that make me uncomfortable, and things that scare me. I have the kind of strength that allows me to do the right thing, even when it terrifies me. The biggest thing that I’m afraid of is being vulnerable, of showing my true self, because I’m afraid if people know the true me, they won’t love me. So, I lived for a long time with putting up a fake me. But that really lead to some serious problems. When you make mistakes, you have basically two choices, pretend it didn’t happen and move on, or own it and learn from it. When I got divorced, and drank too much, I owned it, to some friends at first, but eventually to the entire PAX, in a CoT you made of heard about. That was me, tackling my biggest fear head on.

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