Thursday, April 28th, 2022 – The Steel Mill – Papillion, NE – 5:30 a.m.
PAX: Truck Stop, Bayside, Irish Car Bomb, Low Flow, Haggis, Rooney, Mortar
QIC: Duracell
5:30 a.m. – 60 Degrees… Perfect Day!
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.
Warmarma: 20 side straddle hops, 12 tappy taps, 12 sun gods, 12 reverse sun gods, 5 slow burpees, 5 fast burpees.
Pre Thang: We formed a circle & used dumbbell to perform press jacks (jumping jack while pressing the weight up) for 1 minute. We kept one weight for Deconstructed Turkish Getups: Holding the weight in our right hand, we sat on our 6 & lifted the held the weight straight up. Phase 1: tricep extension of left arm to lift our 6 off the ground for 5 reps. Phase 2, repeat 1st phase for 5 reps while adding pushing core to the sky at the end. Phase 3, repeat Phase 2 for additional 5 reps, but stand up at the end, all while holding the weight skyward. Switch sides & repeat. (This proved to be a challenging whole body exercise.)
2nd Exercise of Pre Thang: Spider Merkins/Chest Press. Using one dumbbell, we placed on hands on the weight, did 1 Merkin, then sat up on our knees for 1 shoulder press. We repeated the exercise, adding 1 rep until we completed 8 reps.
3rd exercise of Pre Thang: Headed to the monkey bars, partnered up & did leg raises until failure. Upon failure, the partner helped raise legs for additional cheat reps.
4th exercise of Pre Thang: Held one weight & did 1 minute of 1 legged wall squats, alternating legs every 10 seconds.
5th exercise of Pre Thang: We lined up for Balls to the Wall & passed one dumbbell down the row. Upon receiving the dumbbell, each PAX Stated on First F goal prior to passing the weight.
Final exercise of Pre Thang: 10 weighted burpees holding 1 weight.
The Thang: PAX grabbed both dumbbells (typically between 15-20 lb dumbbells) & completed 1 minute exercises in sequence of: Chest, Arms, Legs, Cardio. Rest time was just enough for a quick demo of the next exercise.
Round 1: Chest: Push-up-Row (Pushup on our weights, row one dumbbell up, pushup, row other side). Arms: Biceps 21s (rep count vs. timed: 7 curls halfway up, 7 curls top half of range only, 7 complete curls). Legs: One-legged squat press (1 weight in right hand, stand on left foot only w/ right foot slightly off ground, squat down to touch the weight to left ankle, stand & press the weight into the sky.) Cardio: holding 1 weight, touch ground w/ weight & swing weight in a circle/repeat for 1 minute.
Round 2: Chest: Merkin Weight Pass (Merkin w/ weight on ground near shoulders, at top of merkin, pass weight from left to right, push up again, pass weight to other side.) Arms: Balance curl, switching feet at 30 seconds (stand on one foot & do curls: one foot only forces the core to work to control your body, PAX were encouraged to close their eyes, which increases the balance difficulty & core involvement to do the exercise.) Legs: One-legged squat press as in round 1, but switched sides. Cardio: Arc Press Lunge (one weight in both hands, alternating lunges – each time you switch feet, press dumbbell upward in an arc overhead & to the other side of your body.)
Round 3: Chest: Double Hand Release Merkin (T-Merkin at bottom, 1st hand release, plyo push-up at top, popping hands off ground, 2nd hand release). Arms: 1 minute swimmers press: Curl, followed by shoulder press. Legs: Crescent/Chair (hold both weights, start in a lunge position similar to a yoga crescent pose & hold for 10 seconds, without raising up move to chair position & hold for 10 seconds, back to crescent pose with alternating feet forward) Cardio: Weighted twist (hold one dumbbell with both hands – do high knees while rotating the weight to the outside of each high knee.)
MORE MARY WRAP-UP: The PAX did additional core exercises to close the workout. We formed a circle & had 1 dumbbell for every 2 reps. Round 1: Plank while passing weights in a circle to the right for 1 minute. Round 2: Repeated round 1 for 1 minute while passing to the left. Round 3: Weighted Hammers (feet elevated twisting situp, moving weight from side to side – went around the circle of PAX twice).
COT: The COT was 1st F based, but strayed a bit away from our typical 1st F discussion & into Nutrition. Duracell believes that nutrition is a key component of fitness & spoke to being deliberate with nutrition to the point of food tracking. He also spoke about how proper nutrition & weight loss makes all of our exercises easier and ended by offering to share what he’s learned with anyone struggling with nutrition (not a professional).
Rooney Wins Swole Award: As part of the COT, Rooney was awarded the Sarpy Swole Award which goes the PAX that worked the hardest, supported the most & was a leader during the workout. Mortar was impressed by Rooney’s “big boy weights” at 20 lbs. Rooney did appear to the be the only PAX using 20lb weights this week.
AYE!