AO: The Chieftain
When: 01/24/2022
PAX:
Number of Pax: 8
Pax Names: Butter Bean, Drop cloth, Foxhole, Lowes, Pinto, Sand Trap, Slogger, Woody,
Number of FNGS: 0
FNG Names:
QIC: Pinto
The BackBlast:
YHC made 8 PAX an offer they couldn’t refuse with a “La Costra Nostra” beatdown. Music accompaniment from: The Godfather, Goodfellas, A Bronx Tale and The Sopranos.
The Disclaimer Was Given …
The Warm-Up:
| Side Straddle Hops | IC | 20 | |
| Arm Circles | IC | 15 | |
| Circle Arms | IC | 15 | |
| Imperial Walkers | IC | 20 | |
| Weed Pickers | IC | 20 | |
| Mosey | |||
The Thang:
Recently a comment was made that being in F3 is like being in the mob, but that nobody gets whacked. That gave YHC and idea. A selection of 10 songs were selected from various Mob Movie beatdowns. PAX teamed up. One PAX did the exercise while the other PAX moseyed down to the end of the parking lot and back, then switcheroo. When the song changed, the exercise changed. The music and associated exercises …
| Show/Movie | Song | Time | Exercise |
| The Sopranos | Woke Up This Morning | 0:04:14 | Overhead Press |
| The Godfather | Love Theme | 0:02:48 | Mountain Climbers |
| A Bronx Tale | The Streets of The Bronx | 0:02:57 | LBC’s |
| Goodfellas | Layla | 0:03:53 | Curls |
| Goodfellas | Beyond The Sea | 0:02:54 | Alt. Shoulder Taps |
| Goodfellas | Rags To Riches | 0:02:50 | Flutter Kicks |
| Goodfellas | Speedo | 0:02:23 | Kettlebell Swings |
| Casino | What a Difference a Day Makes | 0:02:29 | Big Boy Sit-Ups |
| A Bronx Tale | Ain’t That A Kick In the Head | 0:02:31 | Merkins |
| A Bronx Tale | It’s A Man’s Man’s World | 0:02:45 | Tricep Extension |
COT: Prayers for sick brothers, family members, etc. A reminder that despite being prideful men, that we shouldn’t feel uncomfortable about modifying when necessary (I do it often in workouts). We all know our own bodies, and nobody wants to end up on the IR.