Wednesday, July 14th/ Stinson Park
AO: Heavy Metal
Q: Buns Of Steel
PAX: Othello, Frosty, Sky Hawk, Doll Face, Sportiva, Wentworth, Ice-T, Blood Shot, Hipster, Romeo, Golden Pike, Black Flag, Swinger, Folsom, Dirty Bird, Sleep #, U-Haul, Zee-Bo, Space Bar, Toad Stool, Edison, Super Nasty, Bonnie, Dome, Safe Ride, Full Nelson, Suds, Super Tasty.
Welcomed the Pax and FNG “Suds”
Announced: The Mission Statement, Disclaimer, and Five Core Principles.
Warm up:
Took a Mosey around the park and met in the middle lawn for some exercises.
Sun Gods
Big Ones
Side straddle Hops
Mountain Climbers
Merkins
Thing:
3×10
Upright Rows
Hammer Curls
Bent over tri extensions
Goblet squats
Run lap. 20 Dips. 20 Step ups.
3×10
Overhead push press
Curls
Merkin rows
Alt lunges
Run lap. 20 Dips. 20 Step ups
3×10
Hollow body skull crushers
Bent over rows
Pull throughs
Overhead tricep
Rinse and repeat.
COT: Always be ready to say yes and live a life of a servant.