Oh, those Precious Metals!



QIC: Tom Sawyer

PAX: (14) Undertaker, Baby Back, Mayhem, FNG Tim Tripp (21…now decreed this fine morning as The Crop Duster), Jiffy Pop, Wapner, Overbite, THE Adjuster, Beauty, Snap On, BIG Sky, Gen X, River Rat & YHC

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

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

Warm Up:

15 above head air shoulder presses –IC (in cadence)

5 Burpees OYO (on your own)

15 ‘tater pickers – IC (in cadence)

15 hillbillies – IC (in cadence)

5 burpees– OYO (on your own)

Let’s get it on!


Partner work (thank you Baby Back for pushing me and lending an ear and wisdom my way!). We went through over (2) rotations of an (8) station circuit wherein pax  performed the below exercises at each station for approximately 1:30 each, all while having great music from YHC’s play list.

1) KB Swings

2) Curls

3) Squats

4) American Hammer

5) Triceps Extension

6) Pass-through Lunges

7) Chest press

8) Parking lot lap…….with a kettle bell or two and then rinse and repeat…..everyone rotated to next stations when runners got back to their starting point

COT (Circle of Trust)/Moleskin

Countorama: 14 Pax……all good as it was the same as what we started with this a.m.

Namorama: Perfect lighting…all looked to have worked out for solid 45 minutes. Seasoned professionals to the camera with what appears to be clean hygiene and only one take.

FNG’s: Yes sir ree!! Welcome FNG (Friendly New Guy) Tim Tripp (age 21!!!). It was nice to know you for that short time as Tim Tripp, but now we have the pleasure of being Crop Dusted by The Crop Duster!  Nice EH @Jiffy Pop!

Prayers, Praises and Announcements: Yes we did.  Our very own @Beauty closed us out in our BOM (Ball of Man) in prayers and ushered us into our day!  Pax, thank you for the opportunity to lead you this a.m…..it was a pleasure and an honor!

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


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