- June 18, 2018; Heavy Metal Monday; OGAO-Hugh MacRae Park
- 22 PAX: YHC (Seahorse) on Q + Gravity, Kung Fu Panda, Tom Sawyer, Bath Salts, Mr. T, The Adjuster, Niles & his FNG-Rikki Tikki Tavi, Jiffy Pop, Embezzler, Atari, Wapner, Sweater Vest, T.I., Milton, One and Done, Dog Fight, Gerber & his FNG-Speed Racer, Morpheus, Special K
- Count-off – starting off w/21 Pax – In circle, all pax high plank; every time DJ Snake & Lil Jon tell us to “Turn Down for What”, Pax do a Merkin…15 Merkins total and 3 minutes 33 seconds of planking – Hello Abs!
- Follow the Q – Mosey around parking lot island, then back to right toward playground; weaving between informational nature signs, then back to AO for a quick run-through of the 20 stations
- The Thang: Pax find a station, and perform that station’s exercise for 1 minute, switching to the right when the bell tolls; all while hand-selected motivational melodies play over bullhorn for maximum audibleness.
- 60 lb Sled pull
- Butterflies w/15lb barbells
- Player’s choice: 36” step-up or elevated crunchy frogs
- 45’ long, 4” wide Monster Battle Rope
- V-ups w/Kettlebell
- Parking Block Sprints
- Farmer’s Carry w/choice of twin 35lb kettlebells or two 40lb GoRuck Sandbags
- Bicep Curls with 30lbs on Hammer Curl Bar
- Lunge Press w/Kettlebell
- Elevated Platform Derkins – feet on 24” platform, hands on 12” platform
- Weighted handle Jump Rope
- Front / Lateral Raise w/10lb Kettlebell
- Tricep Extensions
- Inchworm Merkins
- Kettlebell Swings
- Deadlift Clean and Press w/Kettlebell
- Steering Wheel with 10lb plate
- Figure 8 w/Kettlebell
- Goblet Squat
- LBCs w/Kettlebell
- Cult of Personality – Living Colour
- Cum On Feel The Noise – Quiet Riot
- Stronger – Kanye West
- Believer – Imagine Dragons
- Get Ready For This – Stadium Anthems
- Where’s Your Head At – Basement Jaxx
- (Can’t you) Trip Like I Do – Filter and The Crystal Method
- No Shelter -Rage Against The Machine
- Rockin’ In The Free World – Neil Young
- La Grange – ZZ Top
- Just What I needed – The Cars
- Bulls On Parade – Rage Against the Machine
- Smoke On The Water – Deep Purple
- Long Cool Woman – The Hollies
Count-off – ending w/22 Pax…did someone get the Mogwai wet? Welcome 2 FNGs: Rikki-Tikki-Tavi (RTT), brought out by Niles and Speed Racer, brought out by Gerber.
- *Gravity’s M-I-L who had surgery Monday – Isaiah 41:10 – God will comfort and strengthen her!
- *Speed Racer’s up-coming wedding (red tape associated w/spouse coming from abroad) Mark 10:9 – God’s got this!
- *RTT’s travels to S.C. with family and for his ministry in India. RTT will be heading to India soon to fulfill God’s calling and spread the Good Word. The non-Christian sect in that area are known to be Hostile, but we know: Philippians 4:13; Psalm 121:1-8! Word is F3 India is a possibility!
- *Thankfulness for the bodies and ability to do F3
- *Continued guidance to be better men in our community; better Fathers; better husbands
Thanks for starting the week off right with me. No refunds were requested, so I assume everyone got their money’s worth. Always an honor and pleasure to lead.
Until next time,