Pain was the Main Thang in the Rain
AO: Firehouse
When: 08/29/2023
QIC: Better Call Saul
PAX (7): Better Call Saul, Closets closets closets, DDoS, Janeway, Jolt, Seaman, Snowplow
Preamble:
Storms in the forecast so planned for the pavilion. Rain was actually light during the BD so we ventured out for a little cardio between rounds.
Warm-O-Rama:
SSH
Imperial Walkers
Willie Mays Hays
Michael Phelps
The Thang:
BD was a progression of exercises with most requiring the use of a dumbbell or kettlebell.
It went like this-
5 merkins then run down to the stop sign and back
5 merkins + 10 curl and press; then run
5 merkins + 10 curl and press +15 skull crushers; then run
5 merkins + 10 curl and press + 15 skull crushers +20 lawnmower/rows; then run
5 merkins + 10 curl and press + 15 skull crushers + 20 lawnmower/rows +25 squats; then run
Optional to drop first exercise from here out
add 30 LBC’s and finally add 35 calf raises.
The PAX did a great job and we finished almost exactly on time.
I said while we were out there that this must have been a good BD because the Q is absolutely miserable.
COT:
no announcements but prayers for:
Snowplow’s mom as she travels and for his brother
Seaman’s coworker is home from the hospital and recovering
DDos’ wife having some pain issues
Dunshire interview today
It was great to have Jolt at Firehouse – if I am not mistaken, it was his first time at this AO
And I know we have PR and PPR but maybe we need to have another category for F3 PAX who come to the AO to run and don’t participate in the workout. I am looking at you Schneider.
Music playlist:
Stone Cold – Rainbow
Dirty Laundry – Don Henley
Unchained – Van Halen
Foolin’ – Def Leppard
A Girl Like You – The Smithereens
Subdivisions – Rush
Blue Collar Man – Styx
Just a Job to Do – Genesis
Heavy Metal – Sammy Hagar
Naked-Man Moleskin:
appreciate the HIM who came out today in the nasty weather. An ideal day to fartsack but these men showed up and worked hard. Look forward to the Janeway BD on Thursday.