METAL MONDAY – PM EDITION, 1.0

WHEN 4.05.21

AO: RUMBLE

THE PAX (3): POISON (FNG, WELCOME), WEE MAN, PAYCHECK (Q)

CONDITIONS: Blue Skies, 80s, Spring-like, ripe for Acceleration

Yesterday evening, I gave the M the workout slot. By 11:30, I knew it had be done. At lunchtime, I called a PM Metal Monday.

Disclaimer

Warm-O-Rama, in cadence:

Big Arm Circles, 10x forward, 10x reverse.

Imperial Walkers, x10.

Mountain Climbers, x10.

Shoulder Taps, x10.

Slow Merkins, x10.

THE THANG:

Wee Man had a Tabata App already installed far superior to the Timex Ironman, so we proceeded to utilize a 60 second format per station, concentrating on good form. Pax pushed hard, and got in good work.

AMRAP (As Many Rounds As Possilbe)

1- 60LB SANDBAG OVERHEAD PRESS
2- 20LB DUMBELL WOODCHOPPER (L)
3- 20LB DUMBELL WOODCHOPPER (R)
4- 110LB STUBBY AXLE DEADLIFT
5- 25LB BENT ROW (L)
6- 25LB BENT ROW (R)
7- 50LB KETTLEBELL GOBLET SQUAT
8.0- 55LB AND 35LB FARMER CARRY (LH/RH)
8.1- 35LB AND 55LB FARMER CARRY (LH/RH)

(Rinse and Repeat)

MOLESKINE:

Despite it being short notice, a lot of interest was piqued. This time of year is tricky: after a few consistent strings of beautiful days, it suddenly without warning, becomes easy to take the good weather and longer days for granted.

Getting after it in the grassy area at my favorite AO was a welcome way to bust any developing ruts. Nothing like an AMRAP to break through that nonsense.

CHALLENGE:

-Where in your life are you being sucked into autopilot or cruise control?

-What are 3 things that you can you do differently to be more intentional? When are you rolling them out and how?

I have been going to baseball practice so much it has just begun to become an auto-pilot thing to do on a nice afternoon, so having the week off from practice brings in new opportunities.

Circle of Trust (COT).

Prayer: Wee Man

Pledge

Announcements:

TUES: Run group at Rumble. Run and Ruck group at Scrooge tomorrow. 0530-0615 both.

WED: Bootcamp @ Scrooge and Rumble, 0530-0615

TH: Run/Ruck/Speedwork all at WFHS aka Grayskull

FR: The Resolution For Men (Ch 10-12, but show up either way) Ebenezer Baptist Youth Building 0530-0615

Sat: 0700-0800 Scrooge aka Ebenezer Park

“Our next FiA/F3 challenge will happen this April 24! As before, this will be a fundraiser and it will benefit an organization chosen by the winners! This time we will 2 categories: FiA/F3 Spouses and Individuals! It will be a 5K with 10 pain stations! And as we learned with Royal Rumble, we will have a Bootcamp option for those who ain’t that cool” – NJ

Q Source starts soon. Preview: https://f3nation.com/q-source-index/

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