2/23/2023, 5:30 | The Steel Mill | 9°F (-9°F Real Feel)
PAX: Razzle Dazzle, Chernobyl, Bob Sled, Styx, Sweet Roll, Hard Hat, Lite Bright, Beans, Amadeus, Animal House
QIC: Simmons
At 5:00 multiple options for Pre-runs were given, although it was a little slippery out. The usual 5k run, the rucks were available. Chernobyl had his pull ups going as well!
At 5:30 Simmons welcomed PAX to F3 and thanked them for coming out for his Q. 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!” He stated the credo of, “Leave no man behind and leave no man where we found him!” Lastly he asked if we had any FNG’s (there was none).
The Warm – A – Rama
Pax completed 10 Tappy Taps and Big Ones in cadence. Then a super set of Sun Gods in both directions, Cherry Pickers, and Ralphies all at 20 count in cadence before setting the arms down. A 10 count of Windmills finished out part one of Warm – A – Rama.
Part two of Warm – A – Rama was cardio kickboxing lead by Simmons. We went through two rounds of Step Ups, Cross Punches, Side Kicks, and Upper Cuts all to the tunes of Kung Fu Fighting.
The Thang
Pax Completed a large super set with 12 exercises. Each round consisted of:
Burpees, Chest Press, Chest Fly’s, Skull Crushers, Renegade Rows with a Merkin, Side Straddle Hops, Colt 45’s with weights, Johnny Dramas, Alarm Clocks, Arnold Presses, Rear Deltoid Fly’s, Bicep 21’s
Three rounds were performed with decreasing reps for each exercise. At the end of three round PAX did three rounds of ab exercises. Weighted Dead Bugs, Toe Touches and Russian Twists were performed with decreasing reps each round.
Pax Performed 11 Steel Hammers to finish the workout.
COT:
“Thanks for Listening”
I just wanted to say thank you to all the PAX for the past year and a half I’ve been a part of this group. Last year 2/22/22 was the day my wife and I found out about our second child, which unfortunately also ended in a miscarriage. This year on 2/24/23 we have our 16 week appointment with our 3rdpregnancy and so far everything is going great and looking healthy! I just wanted to say thank you to everyone for lending an ear if I ever needed it, and for the encouraging words when they were given. I truly am grateful for all the prayers for my M and I in this process and am proud to be a part of this group of HIMs!
Announcements: Half Way House
Prayer Requests: Swiper’s Father In-law, Ellenberger family, PAX Families and coworkers with cancer battles
Swole Award: Amadeus > Simmons