Friday, August 23, 2024 | 05:15 AM | The Rampage | Ralston HS | 65 deg F and 6 mph SE
PAX (5): Harding, Shingles, Dough Boy, Oscar, Snidely
FNGs: 0 | Downrange: 0
Q: Snidely
Intro (0515):
Cooler temps and a breeze made the morning feel nice. A couple PAX pre-rucked while the rest rolled in right at start time. Snidely promptly started the workout telling everyone that F3 stands for Fitness, Fellowship, and Faith. There were no FNGs or PAX from down ranger. We went over the 5 core principles, which are 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. Next, we reviewed the Credo, which is to leave no man behind but leave no man where you found him. Snidely preached F3’s mission – to plant, grow, and serve small workout groups for the invigoration of male community leadership. Lastly, the disclaimer was provided – no one at this workout was a professional, so modify as necessary, but do not modify the effort.
Warmup (0518):
Warm-ups consisted of an area favorite… Shoulder Burners. We all need to work on them and make them stronger. Let ’em burn!
- Round 1
- 20 Merkins
- 20 Count Plank
- 20 Alt Shoulder Tap IC
- 20 Count Plank
- 20 Carolina Dry Docks
- 20 Count Plank
Stand and Recover with a 10 count
- Round 2
- Sun Gods – 10 IC and Reverse
- Cherry Pickers – 20 IC
- Chinooks – 20 IC
- Seal Claps – 20 IC
- Overhead Claps – 20 IC
- Raise the roof – 20 IC
Recover with a 10 count… man we got sweaty. Only two PAX had done that before, but everyone liked it as much as you could like it I suppose.
Thang (0525):
Next, we did a Tabata workout of 10 exercises that worked the whole body. Just because this is a bruiser site doesn’t mean it isn’t easy. We cranked up some Punk Covers and performed each exercise AMRAP for 45 seconds, followed by 15 seconds of rest before moving onto the next exercise, and repeated the circuit 3 times.
- Merkins
- Snidely Squats IC (1 1/4 Squats) with your heels up on the curb and toes on the pavement
- SSH
- Walking Lunges
- Plank
- Monkey Humpers
- Freddy Mercurys
- Jump Squat
- Johnny Drama’s with your toes on the on the curb and heels dipping down (focus on the negative lift)
- Imperial Walkers
Harding was killing it and was a true Hammer leading the charge. The Q was having a good time sharing the Snidely Squat with everyone. Shingles, Dough Boy, and Oscar kept plugging away. At the end of the third circuit, we were breathing hard and the sweat was flowing. It was a good workout. Oscar said he got his money’s worth driving out from where he lives halfway to Cheyenne, Wyoming (aka Gretna).
6MOM (0558):
- Iron Cross 45 seconds
- Scissor Kicks x 15 IC
- LBCs x 15 IC
- American Hammers Rancid Style
Announcements and Prayers:
- Freed to bleed next week
- Brick Builder Oct 5
- Iron PAX Mount Olympus and other sites
- Prayer- Dough Boy (?) had a worker fall at work, brother was in car accident, and wife had health diagnosis all this week.
- Prayers for Snidely’s MIL who is currently in hospice care.
- Flag Pass Heavy Metal on Wednesday next week
COT:
- Remember to use words of affirmation and express gratitude.