February 15th, 2024 – The Steel Mill

Weather –Partly Cloudy, 27 degrees, feels like 16 degrees. Wind 13 mph.

PAX (18): Noodle, Rooney, Longboard, Big Rig, Arch, Whiff, Gaga, Cougar, Shocker, Knobs, Beans, Lil’ Jerry, Balls of Fury, Double Dip, Chernobyl, Duracell, Butterfly

QIC: Boss Hogg

FNGs: None

The morning began promptly at 0530 where the PAX were welcomed to The Steel Mill and we covered the F3 Mission Statement, “The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.”

We covered the five core principles:

  1. Free of charge
  2. Open to all men
  3. Held outdoors (“ALWAYS OUTSIDE”)
  4. We are led in a rotating fashion
  5. We will end in a Circle of Trust

We covered that our credo is that we will leave no man behind, but leave no man where we found him.

I reminded the PAX that I am not a professional and to modify as necessary.

Pre-Thang

KETTLEBELL-TYPE COMPLEX

  • Bentover Rows x15
  • Kettlebell Swings x15
  • Thrusters x 15

We completed the three sets with no break in between. We completed the group of sets three times, with a brief 10 count in between.

The Thang

We moseyed over to just west of the duck pond. We completed the Thang as a group. The group was to complete one cycle of exercises. After each cycle, we would take a lap around the parking area and move on to the next cycle.

Cycle 1

  • 20 Overhead Press
  • 5 Burpees
  • 20 Reverse Lunge (10 each leg)
  • 4 Burpees
  • 20 Bicep Curls
  • 3 Burpees
  • 20 Skullcrushers
  • 2 Burpees
  • 20 Goblet Squats
  • 1 Burpee

Cycle 2

  • 20 Merkins
  • 5 Burpees
  • 15 Renegade Rows-IC
  • 4 Burpees
  • 20 Hammer Curls
  • 3 Burpees
  • 20 Split Squats (10 each leg)
  • 2 Burpees
  • 15 Lateral Raises
  • 1 Burpee

Cycle 3

  • 20 Side Swing (10 each side)
  • 5 Burpees
  • 20 Pullovers
  • 4 Burpees
  • 20 Kickbacks
  • 3 Burpees
  • 20 RDLs
  • 2 Burpees
  • 20 Glute Bridge (Knobs brought the energy on this one and we were all grateful for it)
  • 1 Burpee

Cycle 4

  • Mary

Swole Award-The Q completely spaced this off – an indicator that he needs to post at the Steel Mill more often. Last week’s winner, Lil’ Jerry, will keep Swole company for an additional week and will pass him off to next week’s winner.

Announcements and Prayers:

  • Chris Gradoville event is tonight at 6:00pm at the MCL building. All proceeds from the event to benefit the Gradoville Foundation.
  • Freed to Bleed tomorrow at 120th and Pacific. All blood stays local. Even if you’re not signed up, just show up and you’ll be able to donate.
  • Prayers to all the athletes and coaches participating in the State Wrestling Tournament
  • Big Rig said that his Coworker, Tom, recently passed away and asked for prayers for Tom’s family

COT: N/A-The Steel Mill Crew joined the Sandlot for Hip Hip’s VQ COT (Congrats Hip Hip!)

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