Stinson Park AO | 60 degrees
Q: Bloodshot
PAX: Stella, Lansbury, Doll Face (Respect), Tenderfoot, Caboose, Hat Trick (Respect), Boji, Pig Pen, Dome.
YHC stated the mission of F3, 5 core principles, and disclaimer before warmarama.
W-A-R
SSH
Tappy Taps
Tater Taps
Sun gods forward and backward
Mountain Climbers
Thang
YHC finds that creating the playlist at Heavy Metal to be one of the most difficult parts of F3. Bloodshot went with traditional metal on this fine morning. The suggested exercises were performed as AMRAP in the 25 second timer with 5 seconds of rest between. 3-4 exercises per round, and 3 rounds completed the circuit. Each of the 5 circuits targeted muscle groups.
Circuits:
1. Shoulder exercises: Should press, Reverse Fly, Carolina Dry docks, and shoulder shrugs. X 3
2. Arms: Static left, curl right arm; static right, curl left arm; overhead tricep extension, Hammer curls X 3
3. Legs: Goblet squats, Right lunge, Left lunge, Kettle bell swing. X 3
4. Chest: renegade rows, Close Grip chest press, Chest Fly. X3
5. Back: Bent over row, deadlift, dips.X 3
Omaha was called at 6:07. 6MOM: Windshield Wipers, gas pumpers, E2K, Heal touches, Rancid American Hammers.
I thought the playlist represented metal music and liked how it ended with Yellow Ledbetter by Pearl Jam during 6MOM.
Announcements were stated and Prayers of intention/praise were shared.
COT
When I was a young kid I used to stay out playing sports in the neighborhood with friends until dark. High school sports had many early morning and nights – f on ms memories followed.
I like hearing what F3 means to the PAX, love the credo and mission. I love the small group discussion Thursday mornings. I appreciate being tested to Living Third and the concentrica all make life purposeful.
But not to be underestimated is how much I appreciate again being just a bunch of kids playing in the dark. Aye!
-Bloodshot