3/31/2022, 5:30 | The Steel Mill | 31°F

PAX: Irish Car Bomb, Rooney, High Life, Black Tuesday, Duracell, Truck Stop

QIC: Simmons

At 5:10 (maybe 5:08 High Life, Truck Stop, Black Tuesday, and Simmons Ran a 2 mile pre run. The ground was icy from the snow the previous night. No Falls Recorded on this run!

At 5:30 Simmons welcomed PAX to F3 and thanked them for coming out for his VQ. He reminded them of the mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership. He then covered the 5 core principals of F3. 1) Open to ALL men. 2) Always free. 3) Always held outdoors. 4) Lead in a rotating fashion. 5) Ends with a Circle of Trust (COT). He also stated, “I am not a professional! And to modify as needed!” Lastly he asked if we had any FNG’s (there was none).

The Warm – A – Rama 

Pax completed 15 Tappy Taps, 15 Imperial Marches, 10 Sun Gods in both direction, and 20 Cherry Pickers before running half way around the duck pond. On the back side of the duck pond Pax completed 20 Pulse Squats, 20 Monkey Humpers, and 10 Shoulder Tap Merkins before returning back to the Pavilion. 

The Thang

To start Pax grabbed their weights and single arm overhead carried them about 20 yards where they completed a 3 way plank with 30 seconds on each side, before returning back with a single arm overhead carry with the other hand.

The first set of exercises consisted of Toe Taps on the benches in the pavilion, Forward Lunges, Side Power Step Ups, and weighted Big Ones. We did 3 rounds with reps at 20, 16, and 12.

Pax then completed another Single Arm Overhead Farmer walk with a 3 way play at 25 seconds.

The second set of exercises consisted of Sumo Squat, Incline Merkins, Regular Overhead Squats, Merkins, Decline Merkins, and Narrow Goblet Squats. 2 sets were completed with 10 and 8 reps each.

Simmons realized he was running out of time so he pushed ahead to finish with a good shoulder pump to end the workout. Pax completed 1 round of Arnold Presses, Lateral Raises, Front Raises, and Rear Deltoid Fly’s. The workout was finished with 2 rounds of Knee Slide Crunches and Steel Hammers.


“There Is a Plan”

Today I wanted to share a personal struggle that I was going through. Swiper in his COT the previous week at the Steel Mill had talked about being open and honest with brothers about your burdens. Which lead me to share about my M and I’s struggles with pregnancy. I also talked about how we may not always understand why things happen the way they do. Even when you think you are doing all the right things, sometimes the answer is still no. I have always been religiously pragmatic, in the sense that I believe if it has happened God knows it has happened and will work it for his plan, which is always for the greater good. Sometimes we have to fall to help someone else learn from that mistake. It might not benefit us directly, but it ultimately might help someone else. I just used my story to A) help me work through my own thoughts and B) hopefully open the door for others to reflect and feel the motivation to share their own burdens with a brother if they felt that urge.

Announcements/Prayer Requests: Prayers for a boy named Josh

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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