Pax: Bovine, Doll Face “Respect”, Side Dish “Hate”, Edison, Folsom, Spacebar,
Bloodshot, American Picker, Samples “Respect”, Wentworth, and Betamax

Q: Khakis, Heavy VQ

Khakis at exactly 5:30am welcomed the PAX of 14 including himself,
Bovine, Doll Face “Respect” Side Dish “Hate” Edison, Folsom, Spacebar,
Bloodshot, American Picker, Samples “Respect” Wentworth, and Betamax
to his Heavy Metal VQ by first going over the Credo “Leave no behind, but
leave no man where you found him”. He followed that with F3 Fitness
Fellowship and Faith, The 5 Core Principles, The Mission Statement and
Disclaimer. He then looked around and asked for any FNGs but today was
a PAX of Heavy Metal Veterans and Khakis was definitely nervous about
his workout and maybe even more so his music play list.
He asked everyone to pair up and then quickly went over the details of the
grinder including the 300 yard run around the park while your partner did
AMRAP of the exercises below. That concluded warmarama then Khakis
hit play on his phone and Enter Sandman began to blare out of the blue-
tooth speaker and thus it began (the rest of the playlist available upon
After the 10th exercise was completed Khakis called out “Omaha” and as
quickly as it started it came to an end with Sweet Home Alabama playing in
the background.

2-Man Grinder = Run and AMRAP Lift

  1. Curls
  2. WWII Sit-Ups
  3. Hydraulic Squats
  4. James Bond (5 seconds)
  5. Sun God Forward & Back
  6. Flutter Kicks
  7. Squat Thrusts
  8. Gas Pumpers
  9. Alternating Shoulder Taps
  10. Big Boy Sit Ups

The PAX circled up and a very hazy Name-O-Rama was completed.
Khakis asked for announcements: Queen Service and venue change for
The Canyon were mentioned. Then prayers were asked for PAX Member
Hipster “Honor or Respect Respect” who is ailing with a bad back.
Prayers from Crabcakes and his family as the continue to deal with the
passing of his Mother In-Law the Matriarch of the family and Vala’s
Pumpkin Patch. Also a huge thank you for his extremely generous gift to
the PAX and family all of the tickets this Sunday September 19 th .
Khakis then got into is COT and explained why he said The Credo first
upon his intro this morning. While it about picking up the six during a
workout it is actually the beginning … somebody had to pick you up and
ask you to join F3 – it starts there. He then went over how F3 Fitness

Fellowship and Faith is blended within the 5 Core Principles which is
blended in our Mission Statement.

Fitness = Plant grow and serve = Free Open to all Men and always held

Fellowship = small workout groups = Led in a rotating fashion

Faith = for the invigoration of male community leadership = COT
The are all individually unique but together it is what makes F3 very

Leave no man behind and picking up this six is not just in a workout. Take
that same attitude to your family, your community, your place of work or
anywhere else you can make an impact. With that Khakis asked Samples
to pray us out.

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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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