Heavy Metal Monday….let’s get swooole!!



QIC: Tom Sawyer

PAX: (21) Seahorse, Hush Money, Special K, FNG (Big Sky), Morpheus, Violation, Magneto, The Adjuster, Pony Express, Chewie, Frosty Pupil, Gum Tree, Wapner, Blade, Gerber, Flight Nurse, Fat Back, Tiny Dancer, Mr. Kotter, Blue Steel & YHC

Mission of F3 is to Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership. Aye!

YHC discussed the fact that YHC is NOT A PROFESSIONAL! Exercise at your own peril and modify/scale where needed.


Warm Up:

25 air shoulder presses -IC

25 cotton pickers – IC

25 seal claps – IC

5 burpees– OYO

25 hillbillies – IC

Let’s get it on!  Partner work and we went through almost 2 rotations of a 11 station circuit wherein we performed the below exercises at each station for approx 2:00 each.

1) KB Swings

2) Curls

3) Squats

4) American Hammer

5) Merkins

6) Tricep Extension

7) Pass-through Lunges

9) Chest press

10) LBC’s

11) Run loop around parking w/ kettle bells


Countorama: 21 Pax total……all good same as what we started with today.

Namorama: Perfect lighting…all looked to have worked out hard for 45 minutes and knew their names.  FNG nailed it.

FNG’s: Yep!  Ian Tooley (now better known to us a Big Sky).  BS came our way via Montana, Seattle, etc. and has been in Wilmington less than 12 months with his family.  Works at Wilmington Health in their facilities dept.  WELCOME BROTHER!  Nice work also Bluegrass over in LA for EH’ing him!!

Prayers: Prayers for Magneto’s friend going in for brain scan/biopsy today, new pax Big Sky on the loss of their 6 year old son @ 6 months ago (we will continue to come around you and be here for you friend and share when and what you will!), others prayers that my 51 year old brain forgot and I apologize!  Praises, yep…we had those….lots of great representation/winners at Cardinal Strut 5K this weekend as F3 Cape Fear raised the most money ($19k was raised total for event) to bring awareness and assistance to families in our area dealing with pediatric cancer issues.  Praise for Sparky (Grand dad) & Dr. Doolittle (dad) on new life in their family of 2.0 Jaxson Charles Rowe this weekend. Announcements, yep….we had a few of those too.   F2 Cul-de-Sac Oyster Roast on Sat. 3-2-19 starting at 6pm.  Details on Slack and reach out to Bonespur if ?’s. Blade mentioned there is a 5K that we have supported in the past (Miracles in Motion) on 3-2-19 (start at 9am) and we will support this year again.  It is to benefit for the Miracle League of Wilmington and their opening day starts at 10am after the 5K is over. Again, details on slack. Possible convergence that morning out there as well. Frosty Pupil mentioned that Cape Fear Men is hosting a “Iron Sharpens Iron” men’s retreat on 3-2-19 from 8:30am – 5pm at College Acres Baptist Church.  Details on internet and is a national equipping conference for men.  Whew!!!

F3 Credo: Leave no man behind but leave no man where you find him.

Honored to lead some of the HIM’s of F3 CapeFear this a.m.   Thank you for the opportunity.  TS Out






Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s