60 degrees and beautiful

PAX: Wentworth, Golden Pike, Spacebar, Blood Shot, Safe Ride, Sportiva, Stella, Bovine, Dome, Edison, Lemon Law, Doll Face,

Q: Demogorgon

YHC welcomed the pax to F3 with the 3F’s Mission statement, disclaimer, and 5 core principles.Welcome to Heavy Metal, it is regularly said, that this is the ‘Non-running AO’ – well YHC doesn’t like running so we didn’t.PAX circled up on the playground for

20 BigOnes
20 TappyTaps
10 SoberSungods F/R
15 CherryPickers
20 SSH
20 Goofballs

YHC, decided there’s no need to get fancy so we just had a good old fashioned thang

The Thang:
50 altCurls
40 ArnoldPress
30 TricepExt
25 DeadLift
20 GobletSquat
15 KettleSwing
10 DumbellMerkinRow
Repeat until Omaha

PAX pulled 5 sets of this from the gloom this morning. YHC notes hearing a HIM asking “Could just run a lap or something?”


I just wanted to share some words I found recently that have rung true with me lately.

When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say

For it isn’t your father or mother or wife
Whose judgement upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass

He is the fellow to please nevermind all the rest
For hes with you clear to the end
And you’ve passed your most difficult dangerous test
If the man in glass is your friend

You may fool the whole world on the pathway of tears
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.

It’s important to make every day count, as we tell each other in the gloom, especially the newer guys, it’s you against you.You live every day, you only die once.

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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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