AO – November 4, 2021

Steel Mill

38 degrees; clear skies

Q – Sweet Roll

PAX:  Chernobyl, Tony the Tiger, Skidz, Truck Stop, Schrute, Duracell, and Golden Pike

Pre Runners: Golden Pike, Truck Stop

5:30 AM – YHC welcomed the Pax to F3 – reminding them of the F3 Mission: To plant, grow and serve small workout groups for the invigoration of male community leadership.  

YHC then covered the 5 core principles of F3.  1) Free of charge. 2) Open to all men.  3) Held outdoors, 4) Peer lead in a rotating fashion and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that we leave no man behind, but we do no leave them how we found them.

Disclaimer made to the Pax that I am not a professional so modify as necessary

Warm-O-Rama• Sun Gods -10 IC (front and Back)• Tappy Taps- 10 IC• Big Ones- 10 IC• Seal Claps- 10 IC• Cherry Pickers- 10 IC

PRE-THANG:  Gorilla Complex (no breaks in between exercises) X4

8 curls

8 standing rows

8 overhead presses

8 Tricep extensions

8 Dumbbell Merkins




Since we had a smaller group today we stayed in one group of 8 and worked through 3 stations in succession.

Station 1: Legs

20 squats, 20 Copper Head Squats, 20 Sumo Squats, 20 Johnny Bravos, 20 Bonnie Blairs

Station 2: Chest and Tris

10 Dumbbell Merkins, 10 Chuck Norris Merkins, 10 Diamond Merkins, 10 tricep extenions (each arm), 10 Tri Flexion (with a 3 count)

Station 3: Shoulders and Biceps

20 Bicep Curls, 20 Hammer Curls, 20 Reverse Curls, 10, Arnold Presses, 10 Overhead Press and 10 Upright Rows.


We made it around the station x2. I targeted certain muscle groups and fast reps so the pax would feel the burn in those muscle groups. Based on people setting down weights and taking small breaks I think we all felt it. 

I gathered the group at 6:05 for a little core. Instead of American Hammers or LBCs I thought competition would be good. And told the PAX we would be doing a plank off. I misspoke and told the Pax I do planks in my free time and got teased a bit. I meant to say when I work out on my own, I always add some timed planks into my workout. But anyway, the plank off began. People were dropping like flies because we had just burned out our shoulders. It was only TTT and Duracell left planking. TTT had more in the tank but laid down and Duracell was our winner with a plank of about 4 minutes. Well done!

We ended at 6:10 and jumped right into NOR, Announcements, and Prayer Requests. We want to keep Knobs’ family, TTT’s family in our prayers at this time. 


I told the Pax that two weeks ago today I was at the launch of the Steel Mill. That was my last F3 workout for the last 2 weeks. I had messed up my back pretty badly (spasms, sciatica etc..) and have been in a lot of pain the last couple of weeks. I told them that I probably am not 100 but I missed the Gloom. My time off gave me some time to reflect. I was miserable but I tried to have the perspective that this was only temporary, and things could be a lot worse. I read the following quote, “Perspective is everything when you are experiencing the challenges of life” I tasked the group to have a similar mindset when they are faced with adversity, things will get better, and you can get through this. I told them when things are going great, pause and reflect on that too. Have perspective in those moments to and show gratitude. I left the Pax with one final quote. “Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and allows you to focus in the good in your life, which in turn pulls more goodness into your reality.” – Jen Sincero

YHC then closed us out in prayer…


-Sweet Roll

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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.


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