Heavy Metal 5:30AM Backblast
23 April 2025:
Beatdown Title: More Dumbbell
Wednesday, 23 April 2025 | Heavy Metal| Stinson Park in Aksarben | 50ish degrees, No wind, dry and clear
14 PAX: Woody, Bulls Eye, Tassels, Vanilla Ive, Sunshine, Squidward, Folsom, Bloodshot, Spacebar, FNG(Ghost), Dark Web, Matchbox, Baskin, Reflux
QIC: Bulls Eye & Reflux
5:00am Pre-Run / Pre-Ruck Crew
5:30am Welcomed PAX to F3 I’m Bulls Eye and this is Reflux.
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
MISSION – Plant, Grow and Serve small workout groups of men for the invigoration or reinvigoration of male community leadership.
CREDO: We leave no man behind, and we leave no man where we find him
HIGHLIGHTS: FNGs, V-Heavy Metal, Downrange? 1 FNG. Welcome Ghost! 4 New to Heavy Metal.
DISCLAIMER: I’m not a professional. There is a real risk of injury. Modify as necessary.
Warm-o-Rama (7-8 minutes)
No dumbbells yet—just bodyweight to get warm.
• SSH – 25 IC
• Imperial Walkers – 15 IC
• Windmills – 15 IC
• Arm Circles Forward/Backward – 10 each IC
• Air Squats – 10 OYO
• Merkins – 10 OYO
• Mosey to stations
⸻
The Thang (Dumbbell Focus)
Set up a 4-station circuit (AMRAP-style). Pax rotate stations every 2 minutes, 3 total rounds.
Station 1: Upper Body Smash
Dumbbell Thrusters (squat + overhead press) – 10 reps
Bent-over Rows – 10 each arm
Push-ups on dumbbells – Max reps
Station 2: Core Crusher
Weighted Russian Twists – 20 (10 each side)
Renegade Rows (push-up + row) – 8 each arm
Dumbbell Plank Pull-through – 10 each side
Station 3: Leg Burnout
Goblet Squats – 15
Walking Lunges (holding DBs) – 10 each leg
Dumbbell Johnny Dramas – 20
Station 4: Cardio Blast
Thrusters – 10
Mountain Climbers – 30 IC
High Knees – 30 IC
Rest 1 min between rounds.
⸻
Mary (Core finisher – 5-6 minutes)
• American Hammers (with dumbbell)
Announcements: Beercade 5 PM today and Copa Cabana Cigars and Bourbon to follow, many other 2nd F events all week, Heart Walk 5/17, Convergence 4/26.
Prayers: Many said revolving around health battles for those close, Connor – Pat and Cathleen parents, Dez passed away and his family needs prayers, Hondo – prayer
CoT: For my COT, I was thinking about Easter and the gratitude I have for that day! Even though that event was sad and horrific, it is, in my opinion, the most important day in all of history. Jesus’s sacrifice opened the door to heaven for all of us. We just need to choose Him. For that I am THANKFUL.
Today I want to talk about an event that happened after the resurrection.
After Christ’s Resurrection – Jesus had been appearing to a host of people and on the third time he revealed himself to the disciples, he invited them to have breakfast with him. When they were done, Jesus spoke to Peter.
Some back story if you don’t know who Peter is, his birth name was Simon. Jesus renamed him Peter, which means “the rock”. Peter was the rock in which Jesus built the church on.
- Before the death of Christ, Peter denied Him three times.
- Twice to a servant girl in the courtyard after Jesus’s arrest
- Another to the group of people in that same courtyard when they went up to him and asked if he was one of “them”
Back to the event with Jesus was speaking with Peter. He asked him 3 times if he (Peter) love Him. Each time Peter said “You know I do”.
Jesus replied each time he asked Peter with:
- Feed my lambs
- Tend my Sheep
- Feed my Sheep
This recommissioning means:
- Feed my lambs – take care of those who are newly converted and still learning about their faith.
- Tend my Sheep – This indicates the importance of guiding and overseeing those who are more mature in their Christian walk.
- Feed my Sheep – continue to nurture and teach even those who are already believers.
This commissioning can apply to all things in life
- Feed my lambs – take care of the new and learning
- Tend my Sheep – Mentor others or get a mentor to help you succeed
- Feed my Sheep – Follow up with people and encourage them to continue the race. Even old dogs can learn new tricks.
I’ll end with some scripture. This is The Great Commission (Matthew 28:16-20)
16. Now the eleven disciples went to Galilee, to the mountain to which Jesus had directed them.
17. And when they saw Him they worshiped him, but some doubted.
18. And Jesus came and said to them, “All authority in heaven and on earth has been given to me.
19. Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,
20. teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age.”
Have a Great rest of your week!