Date: 11/26/2025
AO: Heavy Metal
PAX: Veggie Straw (Hate), Winslow, Vanilla Ice, Night Court, Went Worth (Respect), Touché, Bloodshot, Snidely
FNGs: 0
Q: Snidely
Count: 8
Conditions: 32 deg F, 17 mph NW Wind, one more semi nice day
Intro (0530):
Snidely welcomed everyone to Heavy Metal. F3 stands for Fitness, Fellowship, and Faith.
Snidely recited the 5 core principles: 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.
Warmarama)
- SSH x 15 IC
- Sun Gods forward & back x 10 IC
- Good Mornings x 15 IC
- Tappy Taps x 15 IC
- Trunk Twist x 10 OYO
- Fickle Swings x 10 OYO
The Thang
Format: Continuous AMRAP grinder.
50 seconds work / 10 seconds transition. One dumbbell in each hand unless noted.
- Goblet Squats
- Dumbbell Deadlifts
- Chest Press
- Farmer’s Carry (DB in each hand)
- Kettlebell Swing
- Single-Arm Row – switch halfway through
- Alternating Reverse Lunges
- Mississippi Prom Date // a.k.a. the Weighted Glute Bridge (DB’s on hips)
- Suitcase Carry (both DBs one side, 15 yd each side and turnaround)
- Renegade Row (plank position, alternating row DBs)
- Curls
- Overhead Press
- Take a lap then repeat
6MOM
- Flutter Kicks x 20 IC
- Dying Cockroach x 20 IC
- Penguins x 20 IC
- Earl Fondas x 15 each side
- American Hammers x 8 IC
Video-o-rama
Announcements & Prayers
- Blood drive Dec 19
- Trots
- 3rd F
- Cousin Eddie, Dec 13
- Wait Time Christmas Time Run and Ruck, Dec 8
- Sputnik
- Blue Bunny, Twins
- Carso knee surgery
COT: DECISION TO DELEGATE
- One of the most common mistakes a coach can make is to misjudge the level of a player. If the leader doesn’t work with each player according to where he is in his development, the player won’t produce, succeed, and develop. According to management consultant Ken Blanchard, all team members fit into one of four categories with regard to the type of leadership they need:
- Players who need direction. These players don’t really know what to do or how to do it. You need to instruct them every step of the way.
- Players who need coaching. Players who are able to do more of the job on their own will become more independent, but they still rely on you for direction and feedback.
- Players who need support. Players able to work without your direction still may require resources and encouragement.
- Players to whom you delegate. At this stage, players can be given a task, and you can be confident that it will be done. They only need you to lead. Provide them with vision on the front end and accountability on the back end, and they will multiply your efforts toward success.