Friday, August 28, 2024 | 05:30 AM | Heavy Metal | Stinson Park | 71 deg F and 6 mph wind from the SE
PAX (35): Hooah, Pony Express, Khakis, Tater Tot, Plague, Cake, Killians, Othello, Vanilla Ice, Patton, Walleye, Touche, Bloodshot, Gunner, Babyback, Julep, Bambi, Lot Lizard, Legolas, Shingles, Amadeus (after his 10k), KOA, Tassels, Polaroid, No Cry, Demogorgon, Yellow Snow (or Balls Out or Mudslide… he has a new nickname every week), Snidely, Woody, Carusoe, Doll Face, Beta Max, Spacebar, Folsom
FNGs: None | Downrange: None
Q: Snidely, Woody, Carusoe, Doll Face, Beta Max, Spacebar, Folsom
Intro (0530):
It was a glorious morning. Still plenty humid but breezy enough to keep the mosquitos at bay. The sidewalk was lined with Flags and weights smattered the playground as PAX were returning from pre-runs, rucks, and rendezvouses. Woody cranked up the tunes and soon “China Grove” by the Doobie Brothers filled the air… it was going to be a great day!
PAX were still pouring into the site as Woody began the ritual, reminding everyone that F3 stands for Fitness, Fellowship, and Faith. There in fact were no FNGs or downrangers – aww, sad day. Then Woody talked about those oh so important 5 core principles, which are 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. Carusoe jumped in and dropped the Credo on us, which is to leave no man behind but leave no man where you found him. Lastly, the Woody preached F3’s mission – to plant, grow, and serve small workout groups for the invigoration of male community leadership. We all heard the disclaimer was provided – no one at this workout was a professional (at all!), so modify as necessary, but do not modify the effort.
Woody then warmed up the group with these exercises.
Warmup (0532):
• Goofballs x 10 IC
• Michael Phelps x 10 IC
• Cherry Pickers x 10 IC
• Big Ones x 5 IC each side
• Tappy Taps x 10 IC
• Sun Gods x 10 IC forward/reverse
Pre-Thang (0537):
Doll Face was in charge of the Pre-Thang. He picked two songs to do the exercises to. PAX had to do a series of reps in rhythm to the music. Most of us have two left feet and can’t dance, so it wasn’t a stunning display of flash, but we got the job done.
Song 1
• Squat to Press x 8 IC
• Bent Over Rows x 8 IC
• Renegades x 16 IC
• Reverse Lunge to Curl x 8 IC each leg
• Triceps Extension x 8 IC
• Shoulder Lateral Raises (Chicken Wing) x 8 IC
Rest 30 seconds
Song 2
• Squat to Press x 4 IC
• Bent Over Rows x 4 IC
• Renegades x 8 IC
• Reverse Lunge to Curl x 4 IC each leg
• Triceps Extension x 4 IC
• Shoulder Lateral Raises (Chicken Wing) x 4 IC
Recover
Beta Max was confused by the intense burn of the Pre-Thang and later exclaimed, “But seriously DollFace… that was NOT a warmup”, in which Doll Face replied and said, it’s a “Pre-Thang.” Beta Max was right, it wasn’t a warm-up… was a hardcore full-body workout developed by one of the former Heavy Metal Godfathers… Doll Face made us focus on the negative phases of lifting (the control) to get us primed for what was next.
The Thang (0545):
The PAX managed to count off in fours without the aid off coffee or other stimulants in the Gloom. Three former Site Qs (Doll Face, Woody, and Carusoe) and the incoming Q (Snidely) developed these workouts.
After splitting into four groups, Woody queued up the music and the groups began the timed grinder. There were four Stations, with four Rounds, and four Exercises each station. PAX to spend one minute per exercise and then 15 seconds of rest to advance to the next station and begin the next exercise. SmartWOD Timer used to tell group when to move.
Station 1 – Arms
• Circle Around the Head (Twister) – 30x clockwise/counterclockwise
• Circle Around the Chest (Mixer) – 30x clockwise/counterclockwise
• Grave Diggers x 30 each side
• Curls (AMRAP)
Station 2 – Core
• Left Side Plank
• Right Side Plank
• Inverted Toe Touch (feet in air and touch toes) (AMRAP)
• Superman (lift limbs and hold for 4 seconds)
Station 3 – Chest / Back
• Bench Press (AMRAP)
• Clark Kents (AMRAP)
• Merkins (AMRAP)
• Bent Over Flys (AMRAP)
Station 4
• Snidely Squats (1 ¼ Squats) IC (AMRAP)
• Alternating Side Lunges (AMRAP)
• Johnny Dramas (AMRAP)
• Squat to Overhead Raises (AMRAP)
6MOM (0607):
• Iron Cross x 30 second countdown
• Plank x 60 second countup
• American Hammers Rancid Style x once around (we had 34 peeps)
Videorama (we ended up picking a random PAX up in the video, so a total of 35)
Announcements/Prayers:
• 2nd F Happy Hour on Aug 30; O’Leavers at 1615
• Flag Pass at Beverly Hills on Sept 11 from Good Lookin’ to Bambi
• Freed to Bleed in two weeks
• Flag Pass at Corando on Sept 9
• Vala’s on Sept 21
• Brick Builder on Oct 5
• Iron Pax!
• Prayers for Toadstool’s cousin (cancer surgery)
• Prayers for Pony Express’s brother (alcohol)
• Prayers for Doll Face’s coworker (friend committed suicide)
• Prayer for Folsom’s assistant (son Hondo is having surgery)
COT – Avoid small talk and ask thought provoking questions to develop meaningful relationships or to rekindle existing ones.
Flag was then passed from Woody + Carusoe to Snidely, and everyone celebrated with coffeeteria.