December 11th, 2019//Stinson Park//AO- Heavy Metal//25 degrees (No wind, snow or rain!)
11 Pax: Roll bar, Ponzi, Folsom, Cyclone (Respect!), TC (Respect!), Waffle House (Respect!), Gumbo, Bloodshot, Stella, Samples (Respect!), Othello, Uncle Rico, Betamax
Q: Beta Max
Beta Max welcomed the PAX to the Heavy Metal AO and covered the F3 mission statement, core principles (in reverse order) and disclaimer.
Warm O’ Rama
- Sun Gods ICx10
- Reverse Sun Gods ICx10
- Cherry Pickers ICx15
- Seem rippers ICx15
- Hillbilly’s ICx15
The Thang: 25 Days until Christmas
Heavy Metal’s workout was based on the advent season and the 25 day count down from December 1st to December 25th. Stella reminded BetaMax that today was the 11th…BetaMax was not dissuaded and delivered a HoHoHorrible beat down.
Exercises (entire list was done twice)
25 x Dumbbell chest press
24 x Dumbbell flys
23 second superman
22 x Merkins
21 x Dumbbell rows
20 x Dumbbell snatches (10 each side) from the ground floor to the penthouse suite
19 x Goblet squats
18 x Side lunges (9 each)
17 x Calf raises
16 x Dumbbell shoulder press
15 x Dumbbell side raises
14 x Dumbbell Arnold shoulder press
13 x Shoulder shrugs
12 x Triceps extensions
11 x Bicep curls
10 x Triceps kick backs
9 x Half-bicep curls
8 x Big boys
7 x LBC’s
6 x Marge and Homer’s
5 x Freddie Mercury’s
4 x Gas pumpers
3 x Oh-yeah’s (on each arm)
2 x Off-the-ground legs/arms snow angels IC
1 minute plank
Announcements:
12/11/19 – Hump Day Happy Hour – Millard Local @ 7:00 p.m.
12/13/19 – Ponzi’s birthday blood drive followed by lunch at Big Fred’s from 11:00-1:00
COT: In this season of advent, it is easy to get busy with parties, gift purchases, end of year work deadlines, etc. but remember to stop, reflect and be thankful for the many blessings we have, especially our physical health and the ability to post alongside our brother’s in the gloom.
Beta Max ended in prayer.
Aye- Beta Max