November 23, 2022//Stinson Park//AO- Heavy Metal//32 glorious degrees//

21 Pax: Bloodshot, Spacebar, Swinger, Hipster (Respect, Respect Respect), Scoober, Animal (Respect), Wentworth, Doll Face (Respect), Z-Bo, Golden Pike, Touché, Predator, Woody (Respect), Snowman, Caruso (Respect, Respect), Hooah  (Respect), Danielson, Bookworm, Pig Pen, Angry Note, and Folsom.

Q: Folsom

Spacebar welcomed the PAX to Heavy Metal, Folsom was 1 minute late because he had to drop off a heavy load before he came to lead Heavy Metal. Spacebar gave the disclaimer, stated the 5 core principles, recited the moto, and stated the F3 mission. Without wasting any more time, Spacebar kicked into warmorama, right then and there. Folsom parked, jumped out with his weights, learned he forgot his speaker and joined the PAX to take the reins. In summary, it was a shit show from the time Folsom pulled down his tights at home, to the end of nam’o’rama, where Hipster forgot his own name and said his age last, which the PAX mindlessly repeated. Actually, the very end of the shit show came at Coffeeteria where Folsom walked into the Starbucks to boo’s from the PAX already gathered inside for forgetting the speaker.

Warm O’ Rama

  • Mosey to the Stage.
  • Copperhead Squats ICx10
  • Tempo Merkins ICx10
  • Monkey Humpers ICx10
  • Seal Jacks ICx10

The Pre-Thang

Folsom had the PAX line up at the base of the hill behind the stage and partner up. One partner sprinted up the hill and back, while the other partner did burpees. This lasted for 3 cycles.

The Thang: Turkey Day

Folsom lead the PAX back to their weights, explaining today was a turkey theme. In bowling, a turkey means getting 3 strikes in a row, a strike being knocking down all 10 pins with one ball. Ergo, today the exercises were performed for 10 reps, 3 sets before moving to the next exercise. Folsom also informed the PAX if anyone felt cold to call out Turkey, and Folsom would have something to warm them back up. Turkey was called twice. Once we ran around the giant Christmas tree, and once we did 5 burpees.


  • Arnold Press
  • Goblet Squats
  • Chest Press x10, immediately into Chest flys x10
  • Big Boys
  • Bent Over Rows
  • Dead Lifts
  • Curls
  • Lunges
  • Overhead Triceps Press
  • Kettlebell Swings

6 MoM: The first exercise was full body V-ups with the dumbbell traveling from above your head, touching the ground, to straight up above your chest while trying to touch it to your toes. Your legs traveled from straight out, 6 inches off the ground, to touching the dumbbell above your midsection. It’s a great full ab burn. 3 sets of 10 of those almost finished the beatdown. Folsom followed those up with 2 sets of 10 of the Dying Cyclone, that’s an elbow plank while reaching with alternating hands to tap the dumbbell that’s set out in front of you. Final ab exercise: Rancid Style American Hammers.   

Announcements/Prayer Requests: Prayers were requested, you had to be there.

COT: Folsom stayed on the topic of Turkey Day, or rather Thanksgiving by sharing the wisdom of Ray Wiley Hubbard, expressed in his fantastic song, Mother Blues. The days I keep my gratitude higher than my expectations turn out to be pretty good days. That’s a philosophy Folsom lives by today, but he didn’t always live so wisely. He recalled a time when his expectations were too high and that led to big disappointment. Folsom urged the PAX to follow this simple rule when going through the holidays and dealing with things that tend to drive a man nuts, like family, especially in-laws, and the expectations that a man can put on those things. Be grateful for what you do have, and don’t expect too much and you’ll have pretty good days too.

Aye- Folsom

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