11.04.2020 | Heavy Metal AO | Stinson Park | 6750 Mercy Road
PAX: 21 – Honey Stinger, Lucky Charms, DroneStrike, Stella, Bloodshot, Folsom, Spacebar, Wentworth, DaVinci, Cyclone, Buns O’ Steel, Touche, Othello, Hooskal, Grease Fire, Farva, Sticky Bandit, E85, BetaMax.
Qic: Selleck
Weather: 49 Degrees & Spicy.
Selleck welcomed PAX to HM, dispensed the F3 mission, core principles and disclaimer. Rather than starting Warm-O-Rama with SSH, Selleck decided to mix it up with some side-walk to side-walk mosey across the park bowl.
Warm-o-Rama:
Selleck Shuffle
- Mosey from N to S sidewalk
- Skipping High Knees from S to N sidewalk
- Backpedal from N to S sidewalk
- Grapevine from S to N sidewalk
Hillbillies x 10 IC
Batwings x 10 IC
String Rippers x 10 IC
Big Ones x 10 IC
Downdog walk out into Carolina Dry Dock x 10 IC
THANG – Goodlife HIIT (High Intensity Interval Training)
3 sets of 3 different exercises commenced. Each set was repeated three times before moving to the next set. Each exercise was performed with ~20 reps.
First Set
Dumbell Snatch – 10 each arm
Dumbbell curls – 20
Mary (round 1 = LBC x 20 IC, round 2 = flutter kick x 20 IC, round 3 = Dry Docks)
**Rinse & Repeato First Set two more rounds**
Second Set
Dumbbell Swings – 20
Bent Over Rows – 20
Merkins (round 1 = LBC x 20 IC, round 2 = flutter kick x 20 IC, round 3 = Freddie Mercury)
**Rinse & Repeato First Set two more rounds**
Third Set
Dumbbell Squat x 20 IC
Deadlift x 20 IC
Lunges (round 1 = reverse lunge x 10 each leg, round 2 = lunge w/twist x 10 each leg, round 3 = weighted Big Ones x 10 IC)
**Rinse & Repeato First Set two more rounds**
MoM
Merkin Jaxs – 1:4 ratio
- 1 merkin / 4 plank jacks
- 2 merkins / 8 plank jacks
- 3 merkins / 12 plank jacks
- 4 merkins / 16 plank jacks
- 5 merkins / 20 plank jacks
COT
- Selleck touched on the being grateful and thankful during this slog of a year and the grind of day-to-day pandemic vigilance
- Shared a quote that fellow colleague shared:
- I’m thankful for all of it. The highs. The lows. The blessings. The Lessons. The setbacks. The comebacks. The Love. The hate. Everything.
- Handful of PAX members shared what they were thankful/grateful for during this time of division in our country/community.
Aye!
Selleck