Heavy Metal….on Happy’s teeth!



QIC: Tom Sawyer

PAX: (23) Wapner, Trump, LETC, Tiny Dancer, Beauty, Seahorse, THE Adjuster, Ugly Stick, Hush Money, Milk Man, Sooner, Happy, Baby Back, Big Sky, Jiffy Pop, FNG (Do-Right), JoCo, Floppy Disk, Gumtree, Mayhem, Kramer, Atari & 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:

15 shoulder presses –IC, then 5 Burpees OYO

15 cotton pickers – IC, then 5 Burpees OYO

15 hillbillies – IC, then 5 burpees– OYO

Let’s get it on!

Partner up for some work with metal!! We went through almost 2 rotations of an 11 station circuit wherein we performed the below exercises at each station for approx 1:30 each while the 11th station ran a parking lot lap and then we moved down a station.

1) KB Swings

2) Curls

3) Squats

4) American Hammer

Break from Metal for Merkins

5) Tricep Extension

6) Pass-through Lunges

7) Chest press

Break from Metal for LBC’s

8) Run the parking lot loop w/ kettle bell

REPEAT the circuit


Countorama: 23 Pax……all good……same as what we started with at 0530

FNG’s: YEP!! Welcome FNG @Do-Right!  Glad to have you and pretty sure this EH on Do-Right came from YHC’s M at work.  Well done, Nancy!!

Namorama: Perfect lighting…all looked to have worked out for roughly 45 minutes. Only one take this a.m.

Prayers: Happy who did not get enough at the workout today so he wanted some more metal on his teeth today. Prayers for minimal pain from his braces going on teeth today.  Prayers for some of Beauty’s fine young men he has been impacting. Several are making big decisions on colleges and universities to attend and transition from young high school men into young college men.

Praises: Of course!

Announcements: 5/4 – Ft. Fisher Ruck at 0600; 5/6 – Advisory Council meeting at 1900 at Brewers Kettle; 5/11 – F3 Jacksonville Hard Launch at 0700; 5/11 – F3 Topsail SOFT launch at new Hampstead AO at 0700; 5/18 – F3 Topsail HARD launch at new Hampstead AO at 0700; F3

It was an honor for YHC to lead you HIM’s in the gloom this a.m.  Until we paint the fences again, TS

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


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