Date: Wednesday August 10th
Temperature: 68⁰ F
PAX: 11 HIM – Folsom, Bobsled, Ozark [RESPECT], Demogorgon, Hipster [RESPECT, RESPECT, RESPECT], Black Lung, Rice-A-Roni, Bookworm [Hate, Hate, Hate, Hate – 9yr old #HIM in training – Nice job!], Pigpen, Bloodshot, Doll Face [RESPECT]
QIC: Doll Face
5:30 in the GLOOM: Welcome to F3 – Heavy Metal, stated the 5 Core Principles, Mission statement, Creedo, and disclaimer.
Warm-o-rama
Mosey halfway around the park to the middle with weights
Calf raises – heels IC 10
Windmills 4
Big One’s 4
Tater-Taps 4
Blarts Frozen 2xs around
Gorilla humpers – 10 IC
Arm Stretch Overhead – 10 seconds each arm
Side straddle hops IC 10
Side straddle hops 1 Arm press – 10 IC each side
Side straddle hops Shoulder height Claps – 10 IC
Pre-Thang
Shoulder Blaster Special
- Forward Arm Circles – 10 each IC
- Reverse Arm Circles – 10 each IC
- Moroccan Night Club – 10 each IC
- Bent Arm Moroccan Night Club – 10 each IC
- Chinooks – 10 each IC
- Shoulder Press – 10 each IC
- Seal Claps – 10 each IC
- Overhead Claps – 10 each IC
- Albatross – wing flaps – 10 each IC
- Cherry Pickers – 10 each IC
- The cherry on Top (Hold at a 45-degree angle then tap head) – 10 each IC
- Mosey to the Benches with weights
The Thang
Legs – Sets At Benches
- Oh Yeahs – 10 each side with weight in lifted arm.
- Crab jacks – 10 each IC
- Derricks – Single leg deadlift 10 each leg
- Dead Lift – 10
- Goblet Squat – 10
- Single leg jump squats with wights 10 each leg
Shoulders – Sets of 20 EA At Benches
- Dips – 20 each
- Derkins -2 20 each
- R & R (1 & 2) above
- Mosey to the playground with weights
Shoulders 10 each At IC Shovel Flags
- Circles above head – 10 IC
- Circles around chest – Witches Pot – 10 IC each way (clockwise/counterclockwise)
Mary
Plank-ups (explosive from lower plank to high plank) Start at chill cut for 10 seconds, explode up to plank, hold for 10 seconds, back down to chill cut – R & R for 1 minute.
Chilly Jacks – plank jack on elbows – 10 IC
American hammers “Rancid style”
COT:
Here is a quote I saw on the internet this week:
“Someone is always watching you and learning from you. Lead like it matters, because it does. #encourage #motivate #lead”
How is your week going so far? Is it Good? Bad? I would like to remind us that others are always watching each and everyone of us throughout our day. It may be our Ms, our 2.0s, our co-workers, or someone we don’t even know watching from a distance.
Your life is like a stage…(pointed to the stage, here at Stinson park, as an example of someone watching us from a distance)
Or maybe you are the one watching a high-impact person – don’t just learn from them at a distance, stop and take time to encourage them by sharing what you see in them that made an impact on you.
I have been through many COTs where I’ve said, “That was really motivational, I should try that in my life.” only to fail to follow through. Let’s decide together, and do this. Here is some motivation from one of my favorite Star Wars characters:
“Do or do not, there is no try.” – Yoda
Prayers: Emma, Bobsled’s daughter, going to college soon. She will be living in an open “barracks-style” sorority. Also praying for Hipster’s sister Marilyn, strength and comfort going through her long-term mental health battles.
It has been an honor leading these HIM today.
Doll Face