Thursday, September 22nd, 2022 – THE STEEL MILL – Papillion, NE – 5:30 a.m.
PAX: (19) Supe, Dozer, Mr. Hanky, Rooney, Mulch, Low Flow, Chernobyl, Sweet Roll, Woodhead, Boss Hog, Amadeus, Legolas, Escobar, Pit Stop, Skidz, Crank Bait, Taxman, Shingles
QIC: Duracell
5:30 a.m. – 55 Degrees… Perfect Morning!
The PAX gathered at the shovel flag. Duracell covered the F3 Mission Statement: To plant, grow, & serve the invigoration of male community leadership through small workout groups. The Credo was recited: We leave no man behind & no man where we found him. Duracell stated the 5 core principles: Always outside, open to all men, always free, led in a rotating fashion, & ends in a COT and advised the PAX that he is not professional & to modify as needed.
PAX were also asked to think of a short term goal, that they can start TODAY – we will share at the end.
Warmarma: 20 side straddle hops, 12 tappy taps, 12 sun gods, 12 reverse sun gods, 5 slow burpees (Slurpees).
Pre Thang: Grab 1 weight: 20 Halo Dead Lifts (Perform dead lift, then stand up & swing the weight around your head like a halo). Grab 2 weights: 20 Locomotives IC (stand in a lunge position & move your arms in a circular fashion). With 1 weight: 8 Turkish getups per side (these are oddly hard with a weight… THAT’S WHAT SHE SAID). To finish the Pre-Thang, we performed 3 compound exercises for 1 minute each, at our own pace: 1) With one weight, Squat, Shoulder Press, Skull Crusher 2) With one weight, curl with both hands, at the top, stand on 1 foot & drive the other knee forward to activate the core. 3) Alternating Side Lunge Row: With one weight, lunge to the side & before coming up, row the weight towards your rib cage.
The Thang
Round 1: 1 minute 2-dumbbell chest press, pushing feet out as our arms went up. 1 minute 2-dumbbell alternating front lunge, with a bicep curl with each lunge step. Core: 10 per side, hold dumbbell in left hand, touch right foot & repeat on other side. 1 minute press jacks (holding 1 dumbbell, side straddle hop with your feet & press the dumbbell up as your legs go out.)
Round 2: Basically the same moves as round 1, but we tweaked it to make it harder (THAT’S WHAT SHE SAID.) 1 minute 1-dumbbell chest press, focusing on squeezing inward with our hands on the outside of the dumbbell, pushing feet out as our arms went up. 1 minute 2-dumbbell alternating front lunge, with a bicep curl + a shoulder press with each lunge step. Core: 10 per side, hold dumbbell in left hand, touch right foot, then hold for 1 second at the top & repeat on other side. 1 minute “Fakey Bobby Hurley” hold 1 dumbbell, step outward & press the dumbbell outward about shin height, similar to a fake in basketball, then do a Bobby Hurley & alternate sides.
Core Finish Our core finish was extended to tie into the COT. We circled up in plank position & passed a 10lb dumbbell around the circle. As each PAX held the weight, he shared either a short term goal he could start today, or a goal currently in progress.
COT The COT was about tackling a short term goal, starting today. Not waiting until Monday, next week, next year, etc – TODAY. The challenge was to do that today, win today & take a full mental inventory of how you feel about it tonight & when you wake up tomorrow. The mental victory will make the small sacrifices throughout the day totally worth it!
AYE! Duracell