January 15th, 2020//Stinson Park//AO- Heavy Metal//30 degrees

13 Pax: TC (Respect!), Safe Ride, Samples (Respect!), Bloodshot, Folsom, Stella, Balboa (Respect), Othello, Mufasa, Baby Grand, Slow Roast, Roll bar, Uncle Rico

Q: Uncle Rico

Uncle Rico welcomed 13 PAX to a wonderful morning at Heavy Metal. Stated the 5 core principals of F3, open to all men, always free, always outside no matter the weather, peer led in a rotating fashion, always ends in the COT. Mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership. And stated that Uncle Rico is not a professional though it may seem like he is working on it, lol.

Warm O’ Rama

  • SSH – 20 IC
  • Imperial Walkers – 20 IC
  • High Knees – 20 IC
  • Windmills – 15 IC
  • Bat Wings (20 arm circles each way, 20 seal claps, and 20 overhead claps) hold between exercises
  • SSH – 20 IC

The Thang: Every letter of the alphabet has an exercise, although you’ll never know what exercise started with N.  Heavy Metal’s workout was set to 80’s Rock to get us pumped for our workout performed on the stage area.

  • Alternating Shoulder Taps – 20 IC
  • Big Boy Sit ups with weights – 20
  • Curls – 20
  • Dead lifts – 20
  • Elf on a Shelf – 10 each way ground to shelf across body
  • Fly’s – 20
  • Groiners – 20
  • Hammer Curls – 20
  • Iron Squat – 20
  • Jack Knives – ratio or 1:4 Merkins to shoulder press, went to 3
  • Kickbacks – 10 each leg
  • LBC’s – 20 IC
  • Mountain Climbers – 20 IC
  • Nothing lol (I missed it) Othello called “Needed Rest” I agreed 😊
  • Outlaws – 10 each way with weight laying on back making an O with feet
  • Press – 20
  • Q choice, sight Q that is – Choice was Alternating Curls – 20 IC
  • Reverse Crunch holding weights – 20
  • Sumo Squats – 20
  • Triceps extensions – 20
  • Upright rows – 20
  • V-ups – 20
  • Werkins – 20
  • X-cross sit up – 5 (Need practice on this one)
  • Y lifts – 20
  • Zebra Butt kicks – 10 each leg


  • American Hammers – 30 IC (thank you Bloodshot)

COT, Announcements, TAPS:

Pray for surgeries and other health issues. Pray for recovery and also pray for the families for strength and to be supportive.

Sparty’s pop up AO at the fundraiser on the 25th at UNMC ice rink.

Rico talked briefly on strengthening ourselves and leaning in to our brothers so we can be there for others. The stronger we can become the farther we can go and the more we can help others. We have to be strong ourselves first though.

Aye- Uncle Rico

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