03.20.2019 HEAVY METAL AO | Stinson Park | 6750 Mercy Road
PAX: 6 – Room Service, HoneyStinger, Folsom, Tonight Show, Picabo, Selleck
Q: Selleck
Weather: stageworthy#
Tunes: Epic
Iron: Heavy
Extremosity: Significant
Selleck welcomed PAX to the Bradford Bowl Stage at Stinson Park. F3 Mission and disclaimer were given. There was minimal digs/support of Paradise Island AO spoken (for real-zzz). Not a competitive word was shared….at all. The supportive PAX collectively locked eyes (as a spotify ad blared from the rafters), had an 8th fist bump session and then all other pleasantries were forsaken for these seasoned HIMs.
Warm-o-Rama:
Windmills – 10 IC
Broga Running Stretch – 10 IC each side
Happy Jacks 5:3 (5 SSH: 3 jump Squats x2)
Slow Sun Gods – 10 Front/10 Back IC
Plyo Merkins – 10
THING – High Impact Isolation Station (HIIS)
Beat down consisted of 4 groups of exercises / three –four exercises per group / each group was completed in 2 sets / the first comprised of 10 reps IC – complete all exercises, rinse and repeat with 10 single reps.
G1
- Dumbbell clean
- Overhead press
- Dumbbell squat
G2
- Crush press (on back)
- Bent over rows
- Reverse lunges
G3 – 15 singles R arm / 15 singles L arm
- Dumbbell snatch
- Get-up-Sit-up
- Single arm plank row
Rinse and repeat until both arms are done
G4 – in split lunge position
- Altenating hammer curls
- Alt shoulder press
- Jump lunges
G5 – 15 singles
- Squat/hammercurl/overhead press – Full
- Dead lifts
- Plyo merkins
MoM
LBC – 30 IC
Cindy Crawford – 15 IC (each leg)
Wide Arm Heads Up Flutter Kick (WAHUFK) x 20 IC
American Hammer – Roundtable – 10 IC x 3
COT
- Tonight Show launching new Wild Kingdom AO next Tuesday (3/26)
- Selleck discussed Steve Gleason’s rise to success with New Orleans Saints and his continued victory in his battle with ALS as depicted in the 2016 powerful documentary https://www.youtube.com/watch?v=WgkQU32XSFQ
Gleason’s resiliency and continued drive align with F3’s mission and recent F3Omaha PAX COT discussions:
Aye!
Selleck