5/19/2022, 5:30 | The Steel Mill | 63°F

PAX: Low Flow, Diddy, Shingles, Duracell, Farva, Q-Tip, Mulch, Sweet Roll, Black Tuesday, Irish Car Bomb, High Life, FNG (Sqaddle), Cop-A-Squat

QIC: Simmons

At 5:00 Duracell, High Life, Black Tuesday, and Simmons Ran a 2 mile pre run. There were other pre run and rucksack groups out this morning. Wild animals were heard making odd noises.

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 one, Skyler Yoder).

The Warm – A – Rama 

Pax completed 15 Tappy Taps, 15 Imperial Marches, 10 Sun Gods in both direction, and 20 Cherry Pickers, Colt 45’s, 15Monkey Humpers.

The Thang

Pax Completed the first set of exercises for three rounds. The first set consisted of 15 Floor Presses, 12 Skull Crushers, 10 Chest Fly’s, and 10 Toe Touches. After the first set was complete Pax Lunged out to a cone and completed a three way plank before broad jumping back to the pavilion.

The second set was also completed three rounds. This set was leg focused and consisted of 10 Narrow Goblet Squats, 15 Johnny Bravos, 10 Goblet Big Ones in cadence, and Bicep 21’s on your own. After completing the second set Pax Overhand single arm carried their weight down to the cone and completed another three way plank before returning to the pavilion with the other hand carrying the weights.

The third set was the shoulder set. Pax complete 3 rounds of 10 Arnold presses (IC), 10 lateral to front raises (IC), and 10 rear deltoid fly’s. Pax then bear crawled to the cone to complete one last three way plank and then crawl beared back.

Once back Pax completed 2 rounds of 20 knee slide crunches and 14 steel hammers. Omaha was then called.


“Simmons Positive”

My COT today was about how my name was after Richard Simmons, who was known for his positivity. That is something I relate to well, in that, I always try to be the optimist for other people when I can. I wanted to encourage Pax to be that positive light for other in their lives. But I also mentioned how Richard Simmons was known for his outward positivity, and later in life we found out he was very negative inward. He suffered from depression and anxiety after year of negative self-talk. So I also wanted to encourage everyone to be positive not only to others but to themselves.

Announcements: Brick Builder, Shingles and Legolas garage sale 

Prayer Requests: Diddy and his Doctors, Mulch and his Family, Mental health prayers

Fomaha - 3045 posts

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

The Steel Mill

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