October 23rd, 2019//Stinson Park//AO- Heavy Metal//50 degrees//

21 Pax: BetaMax, WaffleHouse (Respect), TC (Respect), Folsom, Toadstool, Ponzi, Baby Grand, Slow Roast, Bloodshot, Borland, Samples (Respect), Wait Time, Brazilian, Tin Cup, Stella, Roll Bar, Uncle Rico, Othello, Dufrane, Honey Stinger, Gumbo

Q: Gumbo (VQ)

Gumbo welcomed the PAX, gave the F3 mission statement, core principles, and disclaimer.

Warm O’ Rama

  • SSH (IC) x25
  • Tappy Taps (IC) x15
  • Sun Gods (IC) x10 (forward and reverse)
  • LBC’s (IC) x 15

*while listening to a song named Gumbo Zydeco*

The Thang:

Gumbo hoped that everyone read the Pre-Blast to not bring heavy weights but to bring lighter weights. Some mumble chatter went on about the workout was supposed to be Heavy Metal so why the light weights.  Gumbo started the Rock/Metal playlist. PAX followed the exercise schedule below with everyone as AMRAP for 45 seconds (Gumbo counting in his head) per exercise. The last exercise was for 20 seconds.

  • Shoulder Shrugs
  • Lateral Raise (Side)
  • Chest Press
  • Toe Raise
  • Alternating Bicep Curl
  • Overhead Triceps
  • Alternating Lunges
  • Shoulder Press
  • Alternating Reverse Lunges
  • Side Shuffle Step Burp Curls w/ weights

After the exercises, the PAX moseyed around the Stinson Tower and back to the workout area.  The cycle was then repeated until Omaha was called.


The 6MOM was condensed down to one exercise of American Hammers in sync to the song that was played.  The song was 3 ½ minutes long and was Baby Shark (Heavy Metal version) by Leo.  After 2 min 45 seconds and seeing the PAX struggling, (because who loves American Hammers as much as Khakis—who wasn’t in attendance)  Gumbo called Omaha.
Mumble chatter: PAX all agreed that Gumbo had every right to request lighter weights due to the insane amount of reps that were achieved during each exercise.


10/23 – Hump Day Happy Hour 7PM

New Slack channel.  Lowman sent an invite to PAX to join the Slack channel.  This does not replace Twitter for Preblasts and Backblasts, but it will be used more for mumble chatter and other communications to replace group text messages.

COT: The workout today was all about Reliability and Accountability.  We all rely on each other to help achieve goals.  We all look to each other and realize that what we have is a brotherhood.  It states it in out mantra: “Leave no man behind”.  Ever since joining F3, I have felt that way for each HIM that I have been to a workout with. The quote below sums it up,

“When friendships are real, they are not glass threads or frost work, but the solidest things we can know.”
― Ralph Waldo Emerson

Which leads me to accountability.  The PAX performed every exercise with the exception of Warm O’ Rama AMRAP for a set amount of time.  It was noted to modify the exercises as necessary to prevent injury but every PAX played a roll in their own accountability to push themselves.  The quote below sums it up:

“A body of men holding themselves accountable to nobody ought not to be trusted by anybody.”
― Thomas Paine

Ponzi ended in prayer.

Coffeteria: Good turnout for coffee

Aye- Gumbo

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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, Uncategorized

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