October 16th, 2019//Stinson Park//AO- Heavy Metal//42 degrees//

16 Pax: Gumbo, Greek Freak, Stella, Bloodshot, TC (Respect!), Honey Stinger, Folsom, Brazilian, Khakis (Respect!), Hightower, Toadstool, Othello, Uncle Rico, Rollbar, Samples (Respect!), Beta Max

V(Q): Beta Max

Beta Max welcomed the PAX to Heavy Metal and gave the expertly memorized F3 mission statement, core principles and disclaimer and without wasting any precious lifting time, he jumped (pun intended) into the warm o’rama. 

Warm O’ Rama

  • Side, Straddle, Hop ICx20.
  • Chinooks ICx20
  • Reverse Chinooks ICx20
  • Sun Gods ICx20
  • Reverse Sun Gods ICx20
  • Cherry Pickers ICx20
  • Tappy-taps ICx20

The Thang: 90’s Rock Beat Down

Beta Max led the PAX on a full body workout (chest, back, shoulders, bicep, triceps, legs) that mostly incorporated dumbbells.  Each HIM took turns leading a unique exercise and with each full circle, the rep count dropped from 20, to 15, to 10 (although some got caught up in the music and kept counting). We made it through all three sets of upper body exercises but Omaha was called before we could finish the final set of squats, forward lunges, and reverse lunges.   


  • Chest press
  • Wide merkin
  • Narrow ‘merkin
  • Bent over row
  • Superman
  • Shoulder press
  • Reverse front arm raises
  • Overhead tricep Extension
  • Bicep curl
  • Left (concentration) half-bicep curl (stop half way down)
  • Right (concentration) half-bicep curl (stop half way down)
  • Squat
  • Forward lunge
  • Reverse lunge

MOM: Gumbo’s 39th birthday – 39 American Hammers

Announcements/Prayer Requests: Prayers for Borland and his 2.0, Wario and his 2.0 Pablo and his family, and Mama Honey.

10/16 (tonight) – Hump Day Happy Hour 7PM at the Inner Rail, Aksarben

10/17 (tomorrow night) – 2nd F Zombieland Double Tap @ La Vista Alamo @ 22:25

10/18 (Friday night) – Chiclets is hosting a pop-up happy hour for HIM’s and their M’s

COT: Science has proven that the endorphins and chemicals released from a challenging weight lifting workout exceed those done from cardio workouts, but the effort needed to complete a heavy metal session requires significantly anaerobic effort. F3’s credo of, “Leave no man behind, but leave no man where you find him,” serves to encourage us to push each other to increase and advance with each rep and to not back down, both in exercise but also in life, no matter what we do outside of the morning gloom. We, as brothers, challenge and motivate each other to grow and better ourselves and our communities.

Beta Max ended in prayer.

Aye- Beta Max

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal

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