January 1, 2020//Stinson Park//AO-Heavy Metal//31 degrees (felt like 22).  Toes were cold, even with double layers of wool socks on.

12 Pax: Uncle Rico, Lemon Law, Jean Claude, Honey Stinger, Safe Ride, Samples, Gipper, Folsom, Bloodshot, Stella, Gumbo, BetaMax

Q: Beta Max

Those that posted rallied from most likely limited slumber after a late night and assembled at 0700 with an assortment of weights. BetaMax welcomed the PAX to Heavy Metal and went through the F3 mission statement, purpose and disclaimer; it took a few times, but he got it.  The theme of the day (39) was mentioned, which represents BetaMax’s new age.

Warm-o-rama – mosey to stage

  • 13 Hill billys
  • 13 Windmills
  • 13 Cherry pickers
  • 13 Imperial skywalkers
  • 13 Sun gods
  • 13 Reverse sun gods
  • 13 Bobby Hurleys
  • 13 Tappy taps
  • 13 Goofballs

The Thang – mosey back to playground

Superset style / 39 of each muscle group (13 of each set)

  • Chest/Back
    • Chest fly
    • Floor T raise (superman, arms at a T, with weights in hand)
    • Straight arm pull over
  • Legs
    • Goblet squat
    • Calf raise
    • Sumo squat
  • Bicep/Tricep/Shoulders
    • Screw driver (one arm out in front parallel to ground, raise arm in line with body (90 degrees) and lower back down
    • Overhead tricep extensions
    • Alternating bicep curls
  • Abs
    • Pickle pointers (on your six, weights above thighs, hip flexor up)
    • American hammers
    • Marge and Homers
  • Bonus round
    • Skiier swing (tricep bent over to standing with weights in front of you)
    • Wood chop (one dumbbell)
    • Dumbbell punches (keep hands up)
  • Chest/Back
    • Bent over rows
    • Chest press
    • Dumbell swings (between legs to straight overhead)
  • Legs
    • Goblet squat
    • Right dirty dogs (39)
    • Left dirty dogs (39)
  • Bicep/Tricep/Shoulders
    • Bench dips
    • Half curls
    • Overhead shoulder press
  • Abs
    • Bigs boys
    • Gas pumpers
    • Low dolly’s
  • Bonus round
    • Merkins
    • Burpees



  • 13 LBC’s
    • 13 Freddie Mercury’s
    • 39 second plank

Announcements/Prayers:  First Friday Lunch – This Friday, January 3rd at Westroad’s Commons

COT:  You don’t get to decide if you are present, other people do. No matter if sitting at your desk in the office or working with someone in the field, eating dinner with friends/family or posting to a F3 workout, be present, mentally, and give it your all. You only get one chance for each moment in your life.

Aye, BetaMax

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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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