7 Loyal FOS PAX plus 1 lonely self-quarantining PAX gathered on this crisp fall morning to get stronger. ( @Hook em, @deliverance, @Dr. Evil, @Epstein, @Tarde, @Fortran, THC Flounder and the lonely @Checkbook from afar). After a quick F3 disclaimer and we headed for a 3 minute mosey through the park before starting Warmaroma. Mubblechatter from @Fortran started immediately since he only came to FOS because we don’t run.
- Side Straddle Hops
- Abe Vigoda
- Seam Rippers
Thang: Feats of Strength workout went like this: 10 station set (3 sets) 45 seconds of high intensity work with 15 seconds of rest between stations. Combo Corners
- Station #1 – Alternating Lunges w/ Lateral Shoulder Raises
- Station #2 – Dips
- Station #3 – Derkins
- Station #4 – Squat w/ Front Shoulder Raises
- Station #5 – Ad Wheel
- Station #6 – Man Maker’s
- Station #7 – Curls
- Station #8 – Arnold Overhead Press
- Station #9 – Dead Lift w/ Front Row
- Station #10 – Shoulder Shrugs (2 CMU Block)
Let be known I actually got a compliment on my music selection from @Dr. Evil. That made my day because he usually gives me grief for my commercial filled free Pandora.
Mary: LBC’s (Arm Stretches), (Pretzel Crunches 10 IC ea side), (Box Cutters 15 IC ea side), (Superman 1 minute) American Hammers (20 IC)
Prayer concern: @Dr. Evil’s sister Barbara going through chemo treatments, @Tarde nephew battle Covid-19, men and women in blue.
@Dr Evil took us out.
Thanks for letting me lead. Hope you got enough shoulder work in!