April 6, 2022: AO – Heavy Metal/Temperature: 42 Degrees

Pax: Polaroid (Happy Anniversary), Folsom, Spreadsheet (Hate), Touché, Bloodshot, Super Tasty, Samples (RESPECT), Q-Tip (RESPECT RESPECT), Irish Car Bomb, , SpaghettiO (Hate), Spacebar, Cyclone (RESPECT RESPECT), STELLA, Huffy, Tater Tot, Tenderfoot, Betamax, Swinger, Tin Cup, Brazilian, Doll Face, Demogorgon, Honey Stinger, Dirty Bird.

Qs: Safe Ride

Safe Ride welcomed the PAX to Heavy Metal promptly at 5:30am.  The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.  The 5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust. 

Safe Ride reminded everyone that he is not a professional.  There is a real risk of injury so please modify as necessary.

To start this beatdown the PAX moseyed around the walkway of Stinson Park and returned to the playground area for Warm-A-Rama:


Tappy Taps

Big Ones


Imperial Walkers



The PAX remained in the circle for the Pre-Thang: Motivators! Start at 7 SSH, then half arm motion SSH, just leg SSH, and then hop.  Continue in descending numbers until 1.  That activated the calves. 


The PAX carried their weights to the grass area in front of the stage.  For The Thang cones were placed 25-30 yards to the east. Safe Ride instructed the PAX the were to do the following:

Run to the cone and Back

40 Goblet Squats

25 Curls

15 big boys w/ weights

Cone Down and Back x 2 (meaning down and back twice)

40 LBCs

25 Alternating Lunges

15 Shoulder Presses

Cone Down and Back x 3

30 Goblet Squats

20 Curls

15 big boys w/ weights

Cone Down and Back x 4

30 LBCs

20 Alternating Lunges

15 Shoulder Presses

Cone Down and Back x 5

20 Goblet Squats

10 Curls

15 big boys w/ weights

Cone Down and Back x 6

20 LBCs

10 Alternating Lunges

15 Shoulder Presses

Cone Down and Back x 7

Safe Ride called OMAHA at 6:05am


Flutter kicks

Freddy Mercuries

Low Dolly

American Hammer Rancid Style


“Bro Hymn” – Pennywise

“Monkey Wrench” – Foo Fighters

“Kickstart My Heart” – Motley Crue

“Bulls On Parade” – Rage Against The Machine

“Love Gun” – KISS

“Paranoid” – Black Sabbath

“Hot For Teacher” – Van Halen

“Lunatic Fringe” – Red Rider


  • 3RD F opportunity this Saturday at Abide.  Reach out to Wentworth if interested
  • 4/23 4-year anniversary convergence at the Canyon
  • Weekend of 5/13 is Grow Ruck in NWA.  Reach out to Rollbar if interested
  • 5/21 Brick Builder


Safe Ride read the following quotes to the PAX:

“Find happiness by enjoying the journey, not by awaiting the destination”: Peter Sheppard Skaerved

“Life moves pretty fast.  If you don’t stop and look around once in a while, you could miss it”: Ferris Bueller

In F3, and really all aspects of life, Safe Ride sometimes gets too focused on end results, destinations, and milestones.  Goals are important and are good motivators (see what I did there) to push a man forward.  It’s important, however, to enjoy the process or journey of achieving those goals.  This path of life is hopefully a nice long journey for all of us.  We shouldn’t be in a rush to reach the end.  Enjoy the scenery. 

Much love,

Safe Ride

Fomaha - 3389 posts

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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