AO: Heavy Metal

Q: Golden Pike

PAX: Beta Max, Safe Ride, Dome, Side Dish, Sportiva, Wentworth, Blue Chip, Dollface, Hipster, Samples, Bloodshot, Stella, Folsom, Spacebar.

Announced: The Mission Statement, Disclaimer, and Five Core Principles.


Stretched for 1 minute. Rosalitas (15x), Big Ones (15x), Blarts (20x)


Did circuit timer exercises. Up-tempo and in cadence within a 20 second time limit. 

Got on back

  • Bench press (20s)
  • Skull crushers (20s)
  • Flies (20s)

Stand up

  • Bent over rows (20s)
  • Curls (20s)
  • Dead lifts (20s)

Plank position

  • Dumbbell merkins (20s)
  • Mountain Climbers (20s)
  • Austin ass-kickers (20s)

20s rest

3x rinse and repeat.

The Thang

Circled up. 

Guy to LEFT of first person in rotation selects a dish from the MENU OF PAIN. 


WHAT: Coupon
WHERE: Stage
HOW: Rifle carry
SUPER-SIZE IT: Strike a pose on stage

WHAT: Weights
WHERE: Obelisk
HOW: Rifle carry
SUPER-SIZE IT: Shirtless

WHAT: Weights
WHERE: Benches
HOW: Farmer’s carry

WHAT: Coupon
WHERE: Gazebo
HOW: Murder Bunnies

WHAT: Someone else’s weights
WHERE: Obelisk
HOW: Moving overhead press

WHAT: Mosey without weights around the park
THEN: High five everyone in the circle

Guy to the RIGHT is telling the rest of the group the exercise they’re doing AMRAP and in cadence (exercise does NOT have to require weights).


(IC) Heels to heaven (20x), Plank hops (feet together then hop right and back then hop left and back) (20x), Frozen Freddies rancid style 


One of my favorite movies of all time is Lord of the Rings: Fellowship of the Ring. There are very few movies I will tear up while watching. This film always makes me tear up, especially during this part:

Sam: Frodo no! Frodo! Mr. Frodo!

Frodo: < quietly > No Sam. < continues to paddle away >

< Sam runs into the river after Frodo. Frodo, hearing the splashes, looks back >

Frodo: Go back Sam! I’m going to Mordor alone.

Sam: Of course you are, and I’m coming with you!

Frodo: You can’t swim! Sam!

< Sam struggles to swim then sinks into the water >

Frodo: Sam!!!

< Sam sinks deeper and deeper. He sees the sun shimmering up on the surface. His arm floats limply as he descends into the water. Suddenly Frodo’s hand reaches down and grabs Sam’s wrist. . Sam tightens his hand around Frodo’s. Frodo pulls him out of the water and up into the boat and Sam tumbles in >

Sam: < dripping wet > I made a promise, Mr. Frodo. A promise! “Don’t you leave him Samwise Gamgee.” And I don’t mean to! I don’t mean to.

Frodo: Oh Sam! < hug > Come on.

Gets me every time. The reason it chokes me up is because it’s a perfect summary of a male friendship that goes beyond friendship to brotherhood, where a man is willing to die for another man. Having this sort of kinship with another man is rare, but it’s needed for us to be able to conquer the Mt. Doom’s in our life and complete our mission as men. It’s why F3 has shield-locks and other things which bring us closer in suffering and closer to our mission. Jesus comes after us and won’t leave us either. In this way, true love is found in Him. I want to be a Samwise. I want to be like Jesus.

Fomaha - 3376 posts

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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