August 18, 2021//Stinson Park//AO-Heavy Metal//Perfect weather
SUPER-SLOW SUPER-SWEET SUPER-SETS
22 Pax: Side Dish, Doll Face, Spacebar, Freud, BetaMax, Bonnie, Super Nasty, Super Tasty, Samples, Wentworth, Soportiva, Bovine, Hipster, Othello, Buns of Steel, Z-Bo, Stella, U-Haul, Folsom, Dome, Spreadsheet, Jack Rabbit, Frosty
Q: Frosty
What a glorious morning! We gathered at 5:30, Frosty welcomed the Pax, gave mission statement and gave the disclaimer. Frosty reminded everyone they could modify. No FNGs but special welcome to Freud on his 2nd post ever and first Heavy Metal! Today we were here to lift weights and listen to rock music!
Warm O’ Rama
• SSH
• Cherry Pickers
• Overhead Claps
• Tappy Taps
• Seal Claps
The Thang: Slow-N-Steady Super-Sweet-Sets
YHC expressed there would be no running today, although I would say half the PAX did some kind of pre-game cardio and that is such a great part of Heavy Metal
Each Super-Sweet-Set contains 3 exercises. Each Super-Sweet-Set will be repeated 3 times. The counting of reps is what is going to be important today. Each exercise will be 20 reps. The first 10 are In Slow Cadence, reaching the middle of the exercise on “2”. The second 10 would be faster on the leader’s “up” “down” “open” or whatever.
THE KEY TO TODAY IS GOING SLOW FOR 10 REPS AND THEN FAST/NORMAL FOR 10 REPS
SUPER-SWEET-SET 1: “Leg Day” Squats, Right Leg back lunge, Left Leg back lunge
SUPER-SWEET-SET 2: “The Glamour Muscles” Curls, Chest Flys, Chest Press
SUPER-SWEET-SET 3: “You’ll TRI Anything” Tricep extension, Tricep press, Skull crushers
SUPER-SWEET-SET 4: “Cut For Time” Deadlift, Upright Row, Angle Curl
(will shorten warm-o-rama to fit this in next time)
SUPER-SWEET-SET 5: “Shoulders You Can Cry On” Right Arm Dumbbell Row, Left Arm Dumbbell Row, Military Press
6 MOM; American Hammers – Rancid Style
Mumblechatter: The Mumblechatter was replaced with a few grunts and groans, which YHC never really aims for . . . but thoroughly enjoyed!
Announcements/Prayer Requests:
Special thoughts and prayers with teachers, students and parents starting school
TCC sign up starts Friday
Check Slack for 2nd and 3rd F opportunities
***HEAVY METAL IS SPONSORING THE RABBIT HOLE
**SUNDAY, 7AM, BENSON PARK ****CO-Q’S FOLSOM AND BUNS OF STEEL
BRING COUPONS, THERE WILL ALSO BE COUPONS AVAILABLE SO JUST POST!
COT: My COT is about acceleration. Moving the needle. We have so many great role models in F3. On the fitness side, we have some amazing performers. They are fast, strong or both. I remember not being able to run across this park. I remember Heavy Metal being the AO I looked forward to because there wasn’t as much running. Folsom was Qing and telling people how to do squats and I was sure he was talking to me because I just couldn’t get all the way down. “Like you’re sitting on a toilet”, he lead. . . . He probably wasn’t talking to me but I was so terrible, but it gets better and it got better.
I encourage you to always be looking forward, pick out people you admire and emulate them. However. I’m never going to be as strong as Samples, as fast as Side Dish or have the raw charisma of Hipster. If I’m always comparing myself to them I’m going to always feel like the six. Take some time to look in the rear view mirror and see how far you’ve come.
You guys are accelerating physically, spiritually and SOCIALLY! I’m so inspired by you. I love F3 so much and I love all of you!
PRAYER: YHC took us out with a prayer of gratitude.
Aye- Frosty