Wednesday, June 22, 2022 – The Danger Zone – Papillion, NE – 5:15 a.m.
PAX: Animal House, Schrute, Low Flow, Girl Dad, Sweet Roll, Belding, Motown
QIC: Duracell
5:15 a.m. – 68 Degrees… Perfect Day!
The PAX gathered at the shovel flag. Duracell covered the F3 Mission Statement: To plant, grow, & serve the invigoration of male community leadership through small workout groups. The Credo was recited: We leave no man behind & no man where we found him. Duracell stated the 5 core principles: Always outside, open to all men, always free, led in a rotating fashion, & ends in a COT and advised the PAX that he is not professional & to modify as needed.
This was called the “Bleach Bum Beatdown” in honor of the College World Series & we spent most of our time doing resistance training in the stadium bleachers.
Warmarma: 20 side straddle hops, 12 tappy taps, 12 sun gods, 12 reverse sun gods, 5 slow burpees.
Pre Thang: PAX Performed “fast feet” for 1 minute & did a burpee every time “down” was called, roughly 10 burpees during the minute.
We also did a Max Merkin Challenge to set our baseline of the maximum number of Merkins each of us could do in one set, just to set our own personal baselines & give us an attempt to improve that number later in the workout.
The Thang: While the bleacher workout was explained, PAX held a lunge position with their arms straight out to their sides.
Bleacher workout: PAX partnered up, each pair needs 2 bleachers to perform the exercise. We would start on opposite ends of the bleacher, perform 1 rep of the movement & then move forward 1 step until we meet in the middle.
Round 1:
Round the clock merkins, 1 rep, followed by 1 step forward with your hands, until we meet our partner in the middle. In the middle, 30 seconds speed squats, followed by 25 Gas Pumpers. We turned around & repeated each of the 3 exercises.
Round 2:
Dip walk, 1 dip, followed by 1 step sideways with your hands, until we meet our partner in the middle. In the middle, 25 step ups on right leg, followed by 25 Flutter kicks. We turned around & repeated each of the 3 exercises.
Round 3:
Squat walk, 1 squat, followed by 1 step forward, until we meet our partner in the middle. In the middle, 25 staggered speed merkins with hands on bleachers, followed by 25 Freddy Mercurys. We turned around & repeated each of the 3 exercises.
Bonus Round, Elevators:
We met in the middle for a bonus round of 1 minute of “Elevators” of the following 3 exercises. Our Elevator had 3 floors, with the top being the rest, middle being halfway down & bottom being the most effort & closest to the bottom of the exercise. We performed 1 minute each of Elevator: Merkins, Squats, & Dips.
Deep Breathing Max Merkins
We headed back to the football field for a second round of Max Merkins. We took deep breaths, all the way in, followed by a normal breath out. The goal was to test the theory that Duracell read that stated our muscles fatigue when we’re out of oxygen. The test was: could we do more merkins in a single set, after we’re fatigued by exercise, simply by filling our bodies with oxygen. Six of the 8 PAX performed as many or more merkins during the second round (after a pretty intense chest workout.) So the theory of improving endurance by focusing on breathing worked for us this morning.
Core Finish
We did roughly 5 minutes of core to finish. First exercise was 20 touch your hand to the opposite foot, then switch sides for 20 more. 2nd: Start with both legs tucked to your chest, extend your left leg & lift your shoulders off the ground, lift your arms forward & hold – put your arms behind your head last 20 seconds. Switch sides & repeat. 3rd Exercise: 20 Spiderman Plans per side: Start in a plank, lower your body towards the ground as you bring your right knee to right elbow & hold for 3 seconds. Alternate sides to complete 20 reps. (That was probably the hardest exercise of the day.) 4th Exercise: Leg Lift Hammers: Sitting on your six with hands on ground, lift your legs back & forth in an arch for 20 reps. 5th Exercise, Sarpy Slammers to finish.
COT
The COT was an ask from the Q for the PAX to keep EH’ing. We’ve had a lot of FNG’s lately & have a great opportunity with new sites opening frequently. The theme of the workout was “Bleacher Bums” and we partnered to finish the work. The ask was to look out for our friends that might be silently struggling on the inside & invite them into the gloom to help give them something to strive towards, fellowship, & support.
AYE!
