AO: Heavy Metal
Date:Â 04/9/2025 @ 0530
QIC:Â BiffÂ
PAX:Â Caruso (Respect), Woody (Respect), Predator (Hate!), Snidely, Colossus of Clout, Bobsled, Doll Face (Respect), Spacebar, Merch, Bloodshot, Vanilla Ice
FNGs: 0
Count:Â 11
Conditions:Â 48 deg F, 8 mph E
The Q recited the words familiar to all F3 veterans. F3 stands for Fitness Fellowship and Faith. All five core principles were said out loud, the mission was confirmed, and the credo was stated for all to hear. An important disclaimer was given – we’re not professionals and to modify as necessary. No FNGs were present.
WARM-O-RAMA
Don’t really recall what we did but probably: Imperial Walker IC, Cherry Pickers, Big Ones nice and slow.
THE THANG
We went straight into the Thang as I knew it would take a bit of time, we grabbed our weights and started walking around the Obelisk. We made a loop back to the playground and I explained that we would be doing a Heavy Metal Murph that consisted of 10 rounds of 10 Dips, 20 Bench Press and 30 Squats with weights. We would walk around the Obelisk at rounds 5, 8 and 10. Then I started the music with a sampling of heavy metal that I enjoy from the 70’s, 80’s, 90’s (most of them) and 2000’s.
We ran out of time to do the walk at round 8 so pushed right past it and finished the full 10 rounds in time.
Main complaint was that 300 squats with dumbells is quite the leg burner!
6MOM
A round of hammers to finish it off.
Videorama
Done and posted.
Announcements/Prayers
Were collected and said.Â
COT
Last month my M and I attended a Thrivent webinar titled Values and Valuables. This webinar proved to be very informative and made us think about passing on not only our financial inheritance but character as well. So, I shared this quote:
Inheritance is the convergence of spiritual, financial and character capital. Passing on wealth before passing on faith and wisdom leads to disaster.
Thanks,
Biff