Lean Mean Metal Swinging Machine

When: 02/06/17
The PAX: LETC, Seahorse, Capt. Stubbing, Marshall Bob, Milton, Mayhem, Minecraft, Double Check
8 PAX showed at Hugh McRae Park on a crisp Post Super Bowl morning with tired eyes and belly’s full of pizza,wings, and brew ha ha’s. Time to knock the cobwebs off and turn the heat up.


SSH x 50 IC
Cotton pickers x 20 IC

20 KB Swings + Sprint 1 lap around the parking lot + 10 Merkins                                                       Rinse and repeat x 5 for a total of 100 Swings, 50 Merks

Steam was rising from heads and layers were being shed and were only getting started, me likey.

  •    10 Right arm Rows + 10 Left Arm Rows + 10 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 9 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 8 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 7 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 6 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 5 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 4 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 3 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 2 Burpees
  • 10 Right arm Rows + 10 Left Arm Rows + 1 Burpee

KBLBCs while we wait on the six

30 Second Max Reps on, 10 Second Rest off (YHC will shout out Exercise)

  • Extended Arm (w/ KB) Squats
  • Overhead Right Arm Press
  • Overhead Left Arm Press
  • Around the World going Right
  • Around the World going Left
  • Right Arm Row
  • Left Arm Row
  • Copper Head Squat


KB American Hammer x 20 IC

KB WWII Sit-ups x 20 IC


Milton: Strong work with that Cannon Ball you call a KB

Seahorse: Way to push through with your long list of injuries!

LETC: Your always a Beast, Nice Haircut!

Stubbing: Motivation was on 100 today, your sweet gloves and compression sleeves made you look super fast!

Marshal Bob: Your a quiet killer, silently getting stronger and faster every time I see you!

Mayhem: Glad to see you back so soon, the gloom is better with you in it

Double Check: Good to see you out in Sub 55 degree temperatures, glad to see you pushing yourself to get better but i’m still putting an asterisk beside your  Burpee Count 🙂

Minecraft: Strong Work as always, I’m pumped your going to GrowRuck


Thank you Lord for all your many blessings and the ability to workout with my brothers. Please help us reach those that are in need of F3 as we continue to impact the lives on men in our area in such a powerful way!


This year I was going to try and pick my “One Word” to focus on in my life in 2017 to better myself. However, there where so many words that came to mind, I decided that at the beginning of every week this year I am going to pick my “One Word” for the week. This week my word is, PURPOSE. This week I strive to workout with PURPOSE to better myself and my body. I strive to interact with  my wife with a positive PURPOSE to build her up and support her. I will work to father my son with a PURPOSE of patience and love. I strive to be a better friend/Pax with PURPOSE of uplifting or just being there for others. I intend to do my job with PURPOSE to do it right and to continue to learn and strive to do my very best. I strive to better my relationship with my God with PURPOSE and try not to just do the minimum as he deserves my all! John F. Kennedy said it well, “Efforts and Courage are not enough without PURPOSE”. I challenge you all to go through your week and this year with PURPOSE. I also challenge you to try and set new goals, or focus on something to better yourself each and every day. Its good for the body, mind, and soul. I love you all like family.

Win the Day!




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