09/10/2025 | Heavy Metal | Flag Pass at the Strongest AO in the Midwest… err Universe! 💪

Backblast: Flag Pass @ Heavy Metal: Strongest AO in the Midwest

Date: 09/10/2025

AO: Heavy Metal

PAX: Baby Shoes (Hate), Urkel, No Cry, Blue Bunny, Monger, Polaroid, Boroughs (Hate), Black Jack, Touché, Frosty (Respect), Matchbox, Tassels (Respect), E-85, Safe Ride, Spacebar, Ghost, Crasher, Six String, Patton (Respect), Bobsled (Respect), Beta Max, Bloodshot, Falling Water (Respect), Swinger, Folsom (Respect), Westham, Colossus of Clout, Hat Trick (Respect), Vanilla Ice, Doll Face (Respect), Caruso (Respect x 2), Gunner (Respect), Woody (Respect x 2), Biff, Squidward, Predator (Hate), Veggie Straw (Hate), Stripes, Gator, Khakis (Respect), Tater Tot, Snidely

FNGs: 0

Q: Snidely, Bloodshot, Veggie Straw 

Count: 42

Conditions: 63 deg F, Calm Wind, light mosquitos

Intro (0530):

Snidely welcomed everyone to Heavy Metal. F3 stands for Fitness, Fellowship, and Faith. 

Snidely asked each of the former site Qs what the core principles are 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. 

Snidely preached F3’s mission – to plant, grow, and serve small workout groups for the invigoration of male community leadership and then credo, which is to leave no man behind but leave no man where you FIND him. 

Snidely gave the disclaimer – no one at this workout is a professional, so modify as necessary, but do not modify the effort.

No FNGs, but several First Timers! Hell ya! Let’s show them how we party at Heavy Metal… definitely the strongest AO in the Midwest, but probably the universe, too!

The Site Q and his Co-Qs had their Weinkes ready… let’s get this party started!

Warm-A-Rama (Snidely) (0532): 

• Goofballs x 10 IC
• Michael Phelps x 10 IC
• Cherry Pickers x 10 IC
•  Big Ones x 6 IC
• Tappy Taps x 10 IC
• Sun Gods x 10 IC forward/reverse (thumbs down)
• Trunk Twists x 10 OYO

Pre-Thang (Bloodshot) (0535):

Set 1 (Mosey to Benches; no weights) – Buy in for the Workout!!!

• Dips x 15
• Incline Merkins x 15
• Step Ups (or squats) x 15
• Mosey Back to playground

The Thang (0540):

Set 2 (Veggie Straw) – Starting controlled to get the muscles nice and twitchy

• Curls (controlled, up on 1 count, down on 2/3/4 count) x 15
• Upright rows (controlled) IC x 15
• Military Presses (controlled) IC x 15

 Set 3 (Snidely)

• Alternating leg lunges IC x 10 
• Bent over rows (controlled) IC x 20
• Nugents IC x 10 each side

 Set 4 (Bloodshot)

• Plank w/ dumbbell pull through IC x 15
• Flutter Kicks IC x 15
• Russian Twists IC x 15

 Set 5 (Veggie Straw)

• Sumo Squats IC x 16 (needed an even number)
• Johnny Dramas IC x 15 (different positions – 10 toes pointed in, 10 toes pointed out)
• Dying Cyclone IC x 15 (start in chill cut plank with dumbbell in front of you and reach on 1 & 3 counts) 

 Set 6 (Snidely)

• Deadlifts (controlled) IC x 15
• Snidely Squats IC x 15
• Curl to Military Press IC x 15

 Set 7 (Bloodshot)

• Clark Kents x 15 (hold at chest and pull back pinching should blades – aka a standing chest fly without full arm extension)
• Chest Press x 15
• Chest Flys (controlled) IC x 15

 Set 8 (Veggie Straw)

• Alternating Shoulder Taps x 15IC
• Skull Crushers x 15
• LBCs x 15 IC

 6MOM (Snidely / Caruso) (0556):

• Caruso Stretches – needed after an intense lifting session, especially for the guys who are new to the #strongestAOinthemidwest
• American Hammers x Rancid Style = 42 HIM

Announcement/Prayers (Snidely) (0608):

• Snidely’s voice was starting to go out… he isn’t used to this big of a group and having to speak over the good mumblechatter, but TAPS commenced.
• Vala’s Pumpkin Patch tickets → thank you Crab Cakes!
• Brick Builder, Sept 27 –> you can make a team with anyone – M’s, 2.0s, outside of F3 – get those sponsors lined up, donate, or volunteer, too
• IPC; check out Buena Vista HS on Mondays in September, 5:15am as a new location this year
• Stripes brought up “F Cancer” support group starting Sept 13 after Oracle, 6 am
• Flag Pass at Beverly Hills from Bambi (east side) to Westham
• Sputnik cancer treatment started up again
• Patton recently lost his uncle Merle
• Swinger’s friend Jeff is having heart surgery soon

COT (0611):

• Snidely reflected on the past year at Heavy Metal. 
• Snidely introduced the new Site Qs. 
• Region/Sector Leadership grabs both flags and gave them to Snidely to hand to Bloodshot and Veggie Straw.
• Bloodshot and Veggie Straw gave a short speech.
• And there was much rejoicing! yay!