PAX: Cyclone, Bovine, Stitches, Two Step, Stella, E-85, Rancid, E-85, Space Bar, Safe Ride, Z-bo
Q: Gunner
Weather – Clear, Windy and 17°
5:30 AM – The winds was targeting our shovel-flag gathering location so Gunner quickly welcomed the Pax and cited the F3 Mission statement, 5 Core Principles, “Modify as Necessary” disclaimer, and we moseyed out by 5:32 am to get moving and warmed-up.
Warmarama – Took a mosey lap around the back of Spirit World and another mosey lap around the Stinson Park Loop
The Thang- We went over to the park benches along 67th Street and posted at a bench to perform the following exercises:
Set 1&2
12 One Leg Shoulder Press
12 Crouching Curls
15 Dips
25 Dead Lift Thrust Ups
Run lap – One stop and exercise station
- 8 IC Hairy Rockettes
- 8 IC Hillbillies
- 8 IC Mtn Climbers
Set 3&4
10 Rounded Shoulder Flys
5 Stationary Arm Curls
12 Tricep Kick Backs
25 Dead Lift Thrust Ups
Set 5&6
10 Bent Over Back Flys
16 In and Out Curls
10 Wrist Twist Tricep Kick Backs
Set 7&8
10 Shoulder Hammers
21 Curls 7-7-7
21 Dips 7-7-7
Run lap – One stop and exercise station
Run Lap
- 8 IC SSH
- 8 IC Imperial Walkers
- 8 Groiners
6 MOM
15 IC Star Fish Crunches
15 IC Inverted Toe Touches
15 IC Penguins
Capt. Thors 4:1 up to 16 and 4
Anouncements – CSAUP and ABIDE opportunities
Prayers – For Pax that are about to Dads
COT- I shared with the group that Heavy Metal was the one AO I was reluctant to sign up and Q at because I am not a big fan of music. I don’t hate music, I just don’t listen to it or “own” any songs. I didn’t want to have to Q at Heavy Metal because I don’t have a playlist for the workout. I was a bit afraid that Pax would thing I am odd for not owning or having a playlist for my Q. Fortunately, Space Bar was more than happy to help me out on my musical deficiency. He said he would bring the tunes to my Q. I agreed to that and finally Q’d at Heavy Metal for my very first time. I got some great feedback from the workout and ironically enough – we decided not play any music during the workout because it was sooo damn cold, and we would mosey off and leave the speaker unattended. No music after all and I didn’t disappoint the Pax!