Wednesday, July 27th, 2022 | Heavy Metal | 5:30 AM | 69 degrees | Wind 4 mph | Humidity 100%
“Heavy Metal Beets”
PAX (9): Honey Stinger, Demogorgon, Folsom, Amadeus, Farva, Doll Face, Pig Pen, Squidward, Schrute
QIC: Schrute
Pre-Runners (2): Farva, Schrute
Schrute welcomed the Pax to F3 – F3 stands for Fitness, Fellowship, Faith
Schrute shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.
Schrute then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Schrute covered the motto and asked if there were any FNG’s. No FNG’s
Schrute informs the group he is not a professional
Warm-o-rama:
- 15 IC SSH
- 10 IC Tappy Taps
- 10 IC Sun Gods Forward / Reverse
- 10 IC Cherry Pickers
- 20 Prime-time Merkins
The Thang:
Mosey to Keystone Trail, stop at round-a-bout by first bridge – perform shoulder shrugs with weights during mosey
Round 1 – performed with weights
- 10 Burpees with weights performing overhead press at the top
- 15 Big Boys
- 20 Hammer Curls
- 25 Overhead Press
Go to the bridge and perform 20 VERY ELEVATED derkins using the railing
20 Dips using the retaining wall at the round-a-bout
Round 2 – performed with weights
- 10 Bulgarian Squats each leg
- 20 Chest Press
- 20 Curls
- 30 IC Plank
Go to the bridge and perform 20 VERY ELEVATED derkins using the railing
20 Dips using the retaining wall at the round-a-bout
Round 3 – performed with weights
- 10 Front Raises
- 15 Hernias (V-up with weight)
- 20 Tricep Extensions
- 25 Goblin Squats
Go to the bridge and perform 20 VERY ELEVATED derkins using the railing
20 Dips using the retaining wall at the round-a-bout
Schrute instructs PAX to mosey back to Stinson Park, performing hammer curls or shrugs along the way
Once back Schrute has the PAX circle up and perform 20 Prime Time Merkins
Schrute instructs the PAX to take weights with and mosey to the tower.
Tower Exercises:
- Schrute challenges PAX to perform BTTW (balls to the wall) while walking on hands around the tower. This proved very difficult on the turns. PAX got ½ to ¾ way completed and Schrute halted and moved to the next exercise.
- Next exercise is front raise to 10 count while holding a wall sit. Performed 3x while holding the wall-sit throughout.
- Next exercise is Shoulder Presses, while holding a wall sit. 10x
Schrute calls Omaha and instructs PAX to mosey back for MARY.
Mary – Schrute calls on different PAX to perform their favorite MARY. After 5 round of core exercises finish with American Hammers Rancid-style.
Name-O-Rama
Announcements:
Prayer Requests – Prayers for Rancid & Family
COT –
There is no growth in comfort, only through obstacles and challenges do you reach the door of success.
Schrute shared that he loves a good challenge. The Murph Challenge was a recent physical challenge that many PAX are working on or completing. Schrute enjoyed this and had a great partner to push/compete with in Farva. Schrute shares he also has had a good share of work challenges recently.
Don’t shy away from a challenge, jump in with both feet! You will only be better for doing so.
Challenges only make you stronger – embrace the opportunity!
Prayer – Schrute took us out in prayer!
Aye!
Schrute