The Steel Mill 07/14/22, 0530
PAX (15 total): Maaco, Black Tuesday, Cop-A-Squat, Motown (R), G-String, Mr. Hanky (R), Paul Blart Mall Cop, Sweet Roll, Low Flow, Singlet, Robinhood, Truck Stop, Crankbait, Irish Car Bomb
QIC: Duracell (R)
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.
This was called the “Sweating With an Oldie” Beatdown because Duracell is old & we were performing compound lifting exercises, guaranteed to produce a good sweat.
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.
ELEVATOR MERKIN CHALLENGE: We had a competition among the PAX: an Elevator Merkin Challenge, with the winner being the PAX who could hold a Merkin position the longest, switching between 3 levels as the Q called out the level: Top floor (all the way up, or forward resting position), Middle Floor (halfway up) and Bottom floor (just off the ground.) It came down to G-String & Sweet Roll for a grueling finish & Sweet Roll powered through the end, holding an Elevator Merkin for a punishing 2 mins, 10 seconds (ouch!) Congrats Sweet Roll on the victory!
Round 3: 1 Minute Makhtar rows: With 2 dumbbells, we performed Makhtars, then added a lat row at the finish. Bicep 21’s: 7 bicep curls halfway up, 7 curls top half only, 7 full curls. 1 Minute Cross Body Chest Press: with 2 dumbbells, chest press 1 at a time, up & across your body, similar to a punch. 25 weighted LBC’s: with 1 dumbbell, do an LBC, sliding the dumbbell up your thighs to your knee.
Round 4: 1 Minute Makhtar rows: With 2 dumbbells, we performed Makhtars, then added a lat row at the finish. While in a Lunge position… Bicep 21’s: 7 bicep curls halfway up, 7 curls top half only, 7 full curls. With our feet in the air… 1 Minute Cross Body Chest Press: with 2 dumbbells, chest press 1 at a time, up & across your body, similar to a punch. 25 weighted LBC’s: with 1 dumbbell, do an LBC, holding the dumbbell skyward.
Core Finish The workout had a pre-determined play list & we moved to core when the song “Everybody Hurts” started playing, so we did core for just under 6 minutes. We started by forming a tight circle, with every 3 pax having 1 weight. We held a plank position & passed the weights to the left in a circle for 1 minute. Repeated the sequence to the right for minute 2. 25 Weighted Flutter Kicks IC: Held 1 dumbbell skyward. 25 Weighted W’s: On our 6, placed our feet in the air with bent legs, held 1 dumbbell & crunched up to complete the W position. Finished our core by going around the circle for Sarpy Slammers: Instead of our traditional 1-3 count per PAX, each PAX stated a 1st F goal of theirs.
COT We had a brief COT of our own, based on the goals we just stated. The COT was based on setting your goals, then truly believing in it & not letting your own mental limitations get in the way of what you can accomplish. The message was to: Set a goal, convince yourself that you will achieve it, then go for it. We mosied across the parking lot to the end of The Sandlot workout to join our brother Firewalker’s COT for his F3 3-year anniversary & it was worth the trip. Firewalker told of his journey & expressed sincere gratitude for the new friendships formed within F3. I personally enjoyed his plea to “Keep giving it away.” Fantastic message from one of our local leaders.
SARPY SWOLE AWARD: This is a weekly floating trophy that is awarded by the PAX who was the last week’s winner & awarded to the PAX who most inspired the previous winner. Robinhood presented the Swole Award this week to Sweet Roll, highlighted by his victory in the Elevator Merkin Challenge. Congrats to Sweet Roll.
AYE! Duracell