10/21/2021, 05:30 | The Steel Mill | 42 Degrees (felt like 35 with the wind)

PAX: Trench, Duracell, Jean Claude, Ferdinand, The Plague, Skidz, KOA, Fire Walker, Sweet Roll, Feeny, Animal House, Ditty, Boiling Point, Folsom, Maaco, Haggis, Lucky Charms, Squeaky Clean, Chernobyl, Gobbler, Irish Car Bomb, Mulch, Tony the Tiger, Truck Stop, Blue, Rooney, Simmons, Ear Tag, Tater Tot, Farva, Swiper, Bombay


QIC:  High Life


At 4:40 AM, I arrived at the Steel Mill AO launch site to start setting up. I could see about 9 PAX getting ready to go run 4ish something miles for The Sandlot across the street.  There was no way to miss them because they all had bright neon lights attached to them that lit up the whole duck pond. As they moseyed off, I could hear them yell “What’s up High Life!”. I tried to respond back but I lost my voice the night before, so it probably just sounded like a broken squeaky dog toy ☹.  I started to unload the bed of my truck that consisted of (4) 45lb barbells, (8) Homer buckets, (8) 50lb bags of sand, (6) coupons, (2) 20lb dumbbells, and partridge in a pair tree.  Tony The Tiger saved me some trips by showing up to help a brother set up! Thank you, Tony Tiger!  Ferdinand rolled up about 5:05 with some extra coupons and yelled something out the window (still not sure what he said) so I just said “yes”. He left those coupons near by and we finished setting up. Thanks, Ferdinand, for the extra coupons! 


At 5:08 AM, Tony Tiger, Blue, and myself moseyed around Halleck Park (a little more than a mile) to get our blood pumping and body temperature up. It didn’t help that much. We got to talking about deer hunting, how embarrassing the Husker football team is again this year, you know, the normal.

At 5:20 AM, PAX started rolling in so I thought I would set the mood with some Phil Collins “In the Air” and Alan Parson’s Project “Sirius”.  This got some of the PAX pumped up (I think).  Maaco rolled up with two 30 packs of Busch Latte’s for his weights shortly after.  I thought about just calling the launch and having a nice social hour in the pavilion with these lattes but there was work to do this morning.


At 5:30 AM High Life welcomed the Pax to F3 and the officiallaunch of the Steel Mill– reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. Asked if there are any FNGs today (there were none). 

High Life then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  Stated the “I am not a professional! Modify as needed” disclaimer

Before we got started, High Life explained what kind of style the Steel Mill was going to be about.  This is a weightlifting AO that requires some sort of weights (dumbbells, coupons, 30 packs of busch light, anything that has 10-30lbs of weight!).  


Warm-A-Rama1. 10 – Tappy Taps2. 10 – Cherry Pickers3. 10 – Sun Gods4. 10 – Big Boys



-PAX circled up with their weights and we did what I called “Hammer Time”.  This was a workout that went to the song “Can’t Touch This” by MC Hammer.  PAX were to hammer bicep curl their weights during the whole song, do a shoulder press when he says “Can’t touch this”, and do a burpee when he says “hammer time”.  Some PAX asked if that was the “Main Thang” after it was over. 



-PAX number off into 4 groups.  Each group was to find their cone where they were greeted with a list of exercises:

​-Shoulder Press

​-Goblet Squats


​-Bicep Curl

​-Alt Lunge


The PAX were to AMRAP one exercise at a time while one of their group members carried two 50lb Homer buckets 20 yards to another set of cones.  Once they reach those cones, they had to perform five deadlifts with a barbell that had two 40lb coupons on each side!  When that PAX member carried the two Homer buckets back to their group, another member took off with the buckets and the next exercise was performed by the others. 


Feeny loved the random music choices I selected for todays beatdown.  Firewalker sang 90% of the time.  The Plague and I bounced ideas off each other for future beatdowns.  And the rest of the PAX got the work done!


Announcements/Prayer Requests: • Continued signatures for the Nugent baseball bat that Maaco got together (awesome idea again, Maaco!)• Shenanigans singing at the Bellevue Berry Farm tonight!• Project Pink’d (again, awesome job to Skidz and Escobar)• Prayers for Knobs, Escobar, GRoony, Bombay.



My COT this morning focused on “What does F3 mean to you?” 

F3. Fitness Fellowship Faith. What does F3 mean to you? What keeps you coming back?  These are the questions you get asked after being part of F3 for a while. 

Everyone remembers their first beatdown.  How much their ass got kicked during it.  The one where you don’t realize your life is about to change in such a positive way.

F3 is more than a workout. It’s a brotherhood

It’s someone whose always there for you for good times and bad.

It’s the support you need to reach a goal or make a big change in your life

It’s a chance to hang out with your best friends and act like a kid again

It’s a reminder that you can make a positive difference in your community

F3 is more than a workout.  It’s a family <3

I am proud to wear the F3 logo. I can’t wait to see all the crazy ideas thought up for The Steel Mill. I’m excited to launch another opportunity to get the family together.  I want to thank everyone that came this morning and thank everyone who has been there from the beginning.  I will stand decide you guys in battle any day.  And as always, I can’t wait to see you all again in the gloom!


High Life

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