A Rock’n Heavy Metal Workout!

  • When: 12/04/17
  • QIC: Tank
  • The PAX: LETC, Milton, Seahorse, Mr. T, Tom Sawyer, Gravity, Snickers, Flips, Dixie Chick, Surf nTurf, Mr. Clean, Pony Express, Gobo, Canary, Flight Nurse, FNG (aka Handout)



17 PAX posted this cool morning at HMP for a Rock’n Heavy Metal workout.

Here is how it all went down:


  • Mosey around parking (lot courtesy of Gobo)
  • SSH x 15
  • IST x 15
  • Forward and Reverse Arm Circles x 15


  1. Goblet Squat – 10
  2. One Arm Row – 10 each arm
  3. Kettlebell Swing – 30
  4. Double Sumo Squat to Upright Row – 10
  5. Clean and Press – 10 each arm
  6. Overhead Triceps Extension – 10
  7. Curls – 10
  8. One Arm Kettlebell Swing – 30 (15 ea side)
  9. Alternating Pushup – 10 total (5 ea side)
  10. Squat Jumps – 10
  11. Reverse Lunge Press – 10 each leg
  12. High Plank Burpee to Overhead Press – 10

Mosey around Parking Lot

Repeato all sets

Mosey around Parking Lot

Repeato all sets (had to modify few for an on time finish)


American Hammer x 15

LBC x 15

Flutter Kicks x 15

Doly x 15


  • @Gobo Sorry about the mix up. Next time I will make sure my name is on the calendar!
  • Welcome Matt Collins (FNG) aka Hand Out. Glad to have you among the F3 ranks.
  • Like I always say, consider Q’ing. F3 is a privilege and with that privilege comes a responsibility to lead.

Have a great rest of the week…

TANK out!



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