The Steel Mill – April 7, 2022
5:30am – 42 degrees, with the wind whipping in all directions. Actual feels like temperature, 32
PAX:
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 Also mentioned the F3 moto, we leave no man behind, and no man where we found him. I stated that I am not a professional, and all exercises could be modified if needed. I also mentioned my inspiration for the workout, the 2022 Masters Golf Tournament, and we would do minimal jogging.
Warm-a-Rama
- Run around lake
- Tappy Taps – 18
- Sun Gods – 9 forward, 9 back
- Big Ones – 9 Each side
The Thang
Augusta National Front 9
Hole 1 – Tea Olive (gentle handshake)
Par 4 – 445 Yards
4 Sets – 45 Squats
Hole 2 – Pink Dogwood (Reachable par 5)
Par 5 – 575 Yards
3 sets – 75 Jonny Dramas
Hole 3 – Flowering Peach (Tricky short par 4)
Par 4 – 350 Yards
3 sets – 50 Bicep Curls (top Half)
Hole 4 – Flowering Crab Apple
Par 3 – 240 Yards
2 sets – 40 yard walking lunges
Hole 5 – Magnolia (to carry the bunkers on the left you need to carry your drive 315 yards)
Par 4 – 495 Yards
3 sets – 15 Merkins w/ row
Hole 6 – Juniper (elevated tee)
Par 3 – 180 Yards
3 sets – 18 decline merkins
Hole 7 – Pampas (Surrounded by 5 bunkers)
Par 4 – 450 Yards
4 sets – 25 shoulder presses
Hole 8 – Yellow Jasmine (Par 5 up the hill)
Par 5 – 570 Yards
3 sets – 50 bicep curls (bottom half)
Hole 9 – Carolina Cherry
Par 4 – 460 Yards
2 sets – 30 Freddy Mercurys
6MOM
Mary is based on the 1997 Masters rounds by Tiger Woods, he shot 70, 66, 65, 69, so we did 270 reps of core exercises
Set 1 – 70 Flutter Kicks (He shot a 40 on the front nine, then a 30 on the back nine)
Set 2 – 66 Heal Touches
Set 3 – 65 LBCs
Set 4 – 69 American hammers
Announcements/Prayer Requests:
Blood Drive – April 29th
4 Year Convergence – 5:30-7 @ The Canyon
Brickbuilder event, for PAX, Ms, (need a team of 4). Slack will have details for registration.
COT: After hearing Feeney’s COT yesterday at the DZ, and reading about all of these trees/flowers, plus circumstances in my personal life, a terminal diagnosis of cancer for my grandfather, it reminded me to “Take time to smell the roses.” Take time to call your parents, brothers, sisters, kids, nieces, nephews, grandparents, be present with them and look at the good things in your life and appreciate the experiences and time we have with the people we love.
