March 1, 2023//Stinson Park//AO-Heavy Metal//KISS Tribute
Pax: Cyclone, Amadeus, Caruso, Woody, Snowman, Predator, Sandy Cheeks, Hooah, Short Circuit, Doll Face, Bettis, Wentworth, Bobsled, Animal, Vanilla Ice, Spacebar, Folsom, Davinci, Bloodshot, Hipster, Pigpen, Grease Fire
Q: Frosty
Frosty welcomed the PAX to F3, stated the mission statement, reviewed 5 core principles, creedo and disclaimer. Modify the exercise NOT THE EFFORT!
Today is a tribute to the hottest band in the world – KISS
Playlist:
Duece (Live/1975)
Shout It Out Loud (Live at the Forum, Los Angeles, 1977)
Strutter (Live/1975)
Detroit Rock City (Live at the Forum, Los Angeles, 1977)
I Just Wanna (Live/1992)
Love Gun (Live at the Forum, Los Angeles, 1977)
Calling Dr. Love (Alive II, 1977)
Gold Gin (Live/1975)
Heaven’s On Fire (Live/1992)
I Love It Loud (Live/1992)
Rock N Roll All Nite (Live/1975)
Warm O’ Rama: Rock and Roll Moroccan Night Clubs, Air Guitar shoulder stretches, Air Guitar “Big Ones”
Ready to rock, we took a lap around Stinson. Throughout the morning, whenever anyone yelled “Rock and Roll” we did Rock and Roll Moroccan Night Clubs
The Thang: KISS Supersets
Each SuperSet contains 3 exercises. We do 20 reps of each exercise, 10 on a 4-count and 10 on a 1-count, then do 5 reps of all 3 exercises together.
Werkins – 10 slow, 10 reg
Right Rows – 10 slow, 10 reg
Left Rows – 10 slow, 10 reg
When you put these exercises together, it’s a “Starman Superset” – Werkin, Right Row, Left Row is 1 rep. We did these for 5 reps
Gene “The Demon” Simmons:
Chest Flys – 10 slow, 10 reg
Bench Press – 10 slow, 10 reg
Skull Crushers – 10 slow, 10 reg
When you put these exercises together, it’s a “Deamon Wing Flyset” – Chest Fly, Bench Press, Skull Crusher is 1 rep. We did these for 5 reps
Ace “Rocketman” Frehley:
Dead Lift – 10 slow, 10 reg
Curls – 10 slow, 10 reg
Military Press – 10 slow, 10 reg
When you put these exercises together, it’s a “Alien Rocketlaunch Superset” – Dead Lift, Curl, Military is 1 rep. We did these for 5 reps
Peter “Kitty-Cat” Criss:
Squat – 10 slow, 10 reg
Right Lunge – 10 slow, 10 reg
Left Lunge – 10 slow, 10 reg
When you put these exercises together, it’s a “Kitty-Cat Crouchsets” – Squat, Right Lunge, Left Lunge is 1 rep. We did these for 5 reps
We had time to repeat Gene and Ace full sets and just the quick supersets for Paul and Peter before Omaha
6 MOM:
Flutter Kicks
World War I Sit Ups
Rancid style American Hammers
Announcements: Rabbit Hole this week, March 10 Speakeasy, Prayers for Pigpen’s mother, Folsom’s victim in the court case, my friend Rich in treatment
COT: I’ve been a KISS fan my whole life. I can remember pretending to be KISS in my basement when I was 6 or 8 years old. My brother Bill, our best friend Johnny and I.
I’ve been reading a book with F3 guys and I’ve been trying to examine my faith. Accelerate spiritually if you will. It has really opened my eyes to the amazing trajectory of the path God has me on. I can see it clearly, like a chart or graph.
10 years ago I spent Christmas alone in Lincoln, no family or friends. 7 years ago I met my wife, 6 years ago I got sober, 3 years ago I came to F3 and on and on until last year I had a birthday party and we fed over 100 people. That friend Johnny who I used to air guitar KISS with played a few songs with me, my wife and our other friend Damien at that party. I was surrounded by so much love that day and I feel it every day. I never take it for granted. Amazing trajectory over a decade!
It comforts me so much to know this is God’s plan for me. This is what he wants. All I have to do is put one foot in front of the other, try to do the next right thing and TRY to live third. Everything else is going to be ok – the graph says so.
Aye- Frosty