Steel Mill Backblast, Thanksgiving 11/23/23

The Steel Mill 11/23/23, 6:00 AM, 24 Degrees : THANKSGIVING

PAX: 22 Total: Gipper, Shingles, Beanstalk, Arch, Squeaky Clean, Cannon (FNG), Mr Hanky, Longboard, High Life, Skittles, OG Kickstand, Big Rig, Skidz, Gigablast, Sweet Roll, Levy, Schnapps, Knobs, Cheeks (FNG), Harding

QIC: Duracell

Most of the 22 PAX who joined the weight workout pre-ran a 5k in honor of the Turkey Trot.  On a cool Thanksgiving morning, we were blessed with a huge food donation for our local Tri City Food Pantry, Fellowship with the PAX who participated in the various run options, and sharing the joy of F3 & all 3 F’s with 2 FNGs, Cannon & Cheeks.  Perfect morning!

We celebrated by dishing out a challenging full body weight workout – which was especially hard for the PAX who already participated in the 5k.

Warmarma: 10 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods

Warmarma on Roids: We repeated our previous exercises, but added dumbbells to start pushing the action: 10 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods

The Pre-Thang & Thang were tabata style work with 40 seconds of exercise, followed by 20 seconds of recover, repeat, repeat…

Weirdish Pre-Thang:  The Site Q, Sweet Roll, had hinted that the workout might get weird, so we took care of that right now with a Mahktar Ndiaye Series. 1) Mahktar with plank jack at the top 2) Start in chilcut plank, but instead of going up, step your right hand & right foot out to the side. Alternate. Repeat. 3) Plank, lift left leg high, bring left kneed to forehead. Alternate. Repeat. 4) Start in chilcut plank, rotate onto left elbow, bring right knee to right elbow. Alternate. Repeat. 

The Thang: We added dumbells & did all 4 sets listed consecutively & repeated for a second time before moving to the next round.
Round 1: Weighted Shoulder Tap, Squats + Curl, Thrusters, Put Them Together for One Continuous Movement.  Round 2: Deadlift + High Row, Swingsquat Clean, Rainbow Press (lift dumbells over one shoulder, then lift the weights in arc over head), , Put Them Together for One Continuous Movement. Round 3: Low Rows, Squats w/ Weights at Shoulders, Arnold Press, , Put Them Together for One Continuous Movement.

The Wall: We moved to the wall & divided the PAX into 2 groups & used the wall as our workout partner for the entirety of the song Woman by Wolfmother, which is 6 minutes & change.  Group 1 did the wall work, while the waiting group rested their upper body with squats & bonnie blairs.  1^st Set: Balls to the wall.  2^nd Set: Chicken Peckers.  3^rd Set: Wall walk (start in balls to the wall, walk your hands out into plank & then walk yourself back up).

Thankful Plank: We formed a circle & assumed a plank position. We passed one dumbbell around the circle & as each PAX received the dumbbell, it was their turn to state something they were thankful for.  A lot of thanks for family, friends & the support offered by F3 brothers.  One PAX who will remain nameless, shouted out simply “Boobies” but it is appropriate with our continued support of Project Pink – 2^nd F, 2^nd base, they ran together today.

COT: The COT was based around Thankfulness.  I chose to speak about my Thankfulness that our F3 region is extremely engaged in the 3^rd F & am proud that we care a lot about other people, as evidenced by the picnic tables full of canned food donations. I’m also thankful that F3 is more than just a workout group.  Yes, you can get in the best shape of your life if post regularly & push yourself.  But some of us need the human interaction & support for mental health as well.  Thankful for F3 & the impact we’re making on each other & our communities. 

Aye!
Duracell