April 11, 2024 —The Steel Mill — Skidz QIC
PAX: 13 — Big Rig, Shocker, Briggs, Bouche, Longboard, Biscotti, Ringworm, ICB, Beans, Fore, Chernobyl, Duracell, Skidz
Skidz opened at 0530 with the following F3 principles:
- Free of Charge
- Open to all men
- Held outdoors rain or shine
- Led by men in rotating fashion
- End in CoT; I am not a professional so modify as needed
Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!
Credo is to Leave no man behind, but leave no man where you found him!
FNG’s today ? Nope – all vets!
WarmARama:
- 20 SSH IC
- 10 Seal Jacks IC (arms across body instead of over head)
- Mosey with weights to GoosePooIsland for Pre-Thang
10 minutes of this grinder!
2+ Rounds for 3 songs:
- 5 Devil Press (burpee chest between ground, wide jump up, straight up FW)
- 10 Burpee Hop Overs (each over a dumbbell is 1)
- 15 Dumbell Hop Overs
- 20 Air Squats
- 200 m Run (just run off duck pond over bridge to steel mill flags and back)
- Rinse & Repeat
One large group to start our Tabata Station Work. We stayed on GoosePooIsland and just kept a large circle for the lunge/rifle transitions between sets.
Round 1:
Station 1: Abs
- LBC
- Gas Pumpers
- Lunge along path to next Tabata
Station 2: Legs
- Dead Lifts
- Bicep Curl
- Rifle Carry to next
Station 3: Chest / Shoulders
- Dumbbell Merkin
- Arnold Press
- Lunge to next
Station 4: Bicep / Tricep
- Hammer Curls
- Dips
- Farmer carry to next
Round 2:
Station 1: Abs
- Freddy Mercury
- Heels to Heaven
- Lunge to next
Station 2: Legs
- Lt. Dan’s (Lunge/Lunge/Squat)
- Dumbbell Johnny Drama
- Rifle Carry to next
Station 3: Chest / Shoulders
- Incline Werkin
- Dumbbell Lateral Pulls
- Lunge to next
Station 4: Bicep / Tricep
- Isolated Bicep Curls
- Dumbbell Tricep Extension
- Rifle Carry to last
Skidz ad libbed a bit with some more random lifts and core exercises before calling initial OMAHA and rallying back to the Steel Mill flags.
NoR – completed with 13 PAX present
Announcements – 4/20 6 year convergence at Sanitarium. ALLLLLL the pre-thangs.
Prayers – Farva and family, Amadeus and family, all said and unsaid
Pray it Out
CoT – Quote from Marcus Aurelius in Meditations – “Be like the rock that the waves keeps crashing over. It stands unmoved and the raging of the sea falls still around it.” Relation to our day to day, activity in the community and at home. Be the rock.
Over to Sandlot for Group CoT/Farva Gift
Aye –
Skidz