AO – The Heavy Metal
58 degrees; perfect morning.
Q – BetaMax – Group 1, Safe Ride co-Q’d Group 2
PAX: To comply with social distancing and groups of 10, Pax split up into 2 groups. 14 total PAX.
Group 1 (Playground): TC (Respect!), SUV (Hate!), Stella, Squidward, Bloodshot, Folsom, Wentworth, Samples (Respect!), BetaMax
Group 2 (Gazebo): Swinger, SafeRide, Othello, Frosty, Hoosegow
5:30 AM: Welcome PAX. F3 Mission and Core Principals reviewed. Disclaimer given. PAX counted off into 1 and 2 to comply with social distancing.
Warm-A-Rama:
SSH – 20 IC
Tappy taps 15 IC
Sun Gods 10 IC each, forward & reverse
Chinooks 10 IC each, forward & reverse
Morocan night club 15
Pre-Thang
- AMRAP Suitcases (leave dumbbells on ground and stand up, squat and grab weights then stand up)
- AMRAP Kettlebell swings (one dumbbell), catch the dumbbell with the opposite hand mid-air and squat back down, repeat
- AMRAP Slowly bring dumbbells up in front raise and go over your head / slowly lower back down
- Repeat x 3 (AMRAP was defined by “until the PAX looks exhausted”, as which point the Q advanced to the next exercise).
*Mumblechatter:
“Wait… what? THAT was the pre-thang? It’s 5:50 a.m.!!”
“Oh man… suitcases force you to squat really deep.”
“Throw a 20lb dumbbell in the air and catch it?”
“You’ll feel this tomorrow” followed by, “I feel this now.”
AMRAP
- AMRAP hand release merkins
- AMRAP alternating rows (right, then left)
- AMRAP front shoulder press (weights in front)
- AMRAP half shoulder press (wide) don’t extend all the way up
- AMRAP shoulder shrugs
- AMRAP bicep curls
- AMRAP bicep curl position, arms straight in front and row back (palms up)
- AMRAP hands reverse wide rows out in front
- AMRAP tricep kick back
- Side lunge (left)
- Side lunge (right)
- Calf raises
IC
- Bicep curls to Arnold press right arm only
- Right arm row with turn
- Right arm hold in front with weight in hand (extended)
- Right arm triceps kickback
- Repeat on left side
Omaha was called at 6:07
6 MOM
- Reverse table top pushing on knees
- Reverse table top pushing on knees with elbows
- Reverse table top pushing on knees while rocking
- American Hammers
Prayers: Keep the PAX who cannot post in your thoughts and prayers.
COT: Remember that your actions, and not your thoughts are the things that matter. As each HIM among us accelerates, we need to push/pull/challenge others around us (spouses, children co-workers, etc.) to accelerate as well. “We are what we repeatedly do. ” -Aristotle