The Steel Mill – October 28, 2021
PAX: Lucky Charms, Golden Pike, Ferdinand, High Life, Haggis, Maaco, Mulch and YHC Gobbler.
At 5:10 High Life, Tony the Tiger and Golden Pike left the Steel Mill for a 2 mile pre-run. YHC pulled into the Steel Mill just as the group left the shelter. I was doing some research a few weeks ago on my scheduled Q, my go-to is to google the date and see what came up, and while there are a few interesting facts about October 28th, one fact I found was that the Great Depression began on October 29th, 1929. My inspiration was a workout that had declining reps. Something similar that also caught my eye was a workout that Annika Sorenstam, one of the greatest golfers of all time, posted to Instagram. I figured that this would be a great way to increase the heart rate in a warm-a-rama, in lieu of any running. (shoutout Folsom)
At 5:30am, I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I mentioned that I am not a professional, and all exercises could be modified if needed. I also mentioned my inspiration for the workout, and we would not do any running!
Warm-a-Rama (done in a pretty fast cadence to keep the heart rate up)
- 50 – Side Straddle Hops & Weighted LBCss
- 45 – SSH & Weighted Squats
- 40 – SSH & Weighted LBCs
- 35 – SSH & Merkins
- 30 – SSH & Weighted Squats
- 25 – SSH & Weighted LBCs
- 20 – SSH & Merkins
- 15 – SSH & Weighted Squats
- 10 – SSH & Merkins
- 5 – SSH, Merkins, Weighted LBCs, Squats
I set up 3 station workouts. With the perfect number of PAX, we stayed as one group and completed each station together.
- 50 Bottom Half Curls
- 40 Shoulder Presses
- 30 Tricep Kickbacks
- 20 Johnny Dramas
- 10 Pistol Squats (5 per leg)
- 50 Top Half Curls
- 40 Straight Arm Tricep Raises
- 30 Johnny Dramas
- 20 Arnold Presses
- 10 Upright Rows
- 50 Standing Rows
- 40 Johnny Dramas
- 30 Overhead Tricep Extensions
- 20 Upright Rows
- 10 Arnold Presses
After checking my watch I realized that I had a great opportunity to work some “rarely” used leg muscles.
Laying on our left side:
- 30 Right straight leg lateral raises
- 30 straight leg circles (15IC forward, 15IC backward)
- 30 Toe Touches (behind the left foot)
Laying on our Right side:
- 30 Left Straight leg lateral raises
- 30 Left straight leg circles (15IC forward, 15IC backward)
- 30 Left Leg Toe Touches (behind the Right foot)
20 Heel Touches
20 Flutter Kicks
With 3 minutes left I had each PAX select their favorite Mary, doing 10 of each.
Lucky Charms – 10 Big Boys
Golden Pike – 10 LBCs
Ferdinand – 10 Hammers
High Life – 10 Steel Hammers
Haggis – 10 Heels to Heaven
Maaco – 10 Frozen Freddies
Mulch – 30 Second Plank
Prayer requests for Knobs and his family, as well as Ferdinand’s M’s grandfather.
COT: My COT was based on a quote that I saw from General Colin Powell, who recently passed away. His quote was “Leadership is solving problems. They day soldiers stop bringing you their problems is the day you have stopped leading them. They have either lost confidence that you can help or concluded you do not care. Either case is a failure of leadership.” I immediately thought of my kids. They bring me questions or problems to solve all the time. And most of the time, I believe they are nagging me. But this quote got me thinking, my kids need me to be the leader, to be an example of what true leadership looks like. So my challenge to the PAX was to look at our M’s or kid’s questions and concerns from Colin Powell’s viewpoint, not as the persistent nagging but as how a great leader would solve problems.
YHC lead the PAX out in brief prayer.