I’mustache you if the Workout Sucked?!?


AO: Leland Metal Mania (LMM) in BroCo (formerly BruCo)

QIC: Tom Sawyer

PAX: (9) Master of Disaster, Snickers, Kix, Spyro Gyra, Stout (F3 Davidson), Bluegrass, Edger, Brady & 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:

20 little baby arm circles –IC (in cadence)

15 mountain climbers – IC (in cadence)

15 side straddle hops – IC (in cadence)

15 hillbillies – IC (in cadence)

Let’s get it on!


Each Pax grabbed a station and we got after it! We went through 2 ½ rotations of an 8 station circuit wherein we performed the below exercises at each station for approximately 1:30 each, plus great music from YHC’s play list no thanks to my blue tooth speaker!!  Thank you rental car with blue tooth!!

1) LBC’s – 25 lb. kettle bell

2) Curls – 25 lb. kettle bells

3) Squats – 25 lb. kettle bell

4) Pass through Lunges – 25 lb. kettle bell

5) Kettle Bell Swings – 25 lb. kettle bell

6) American Hammer – 25 lb. kettle bell

7) Triceps Extension – 25 lb. dumb bell

8) Chest press – 25 lb. kettle bell

9) Parking lot lap with BOTH dumb bells (no, not a mosey w/ Snickers & Kix), actually carrying 25lb. dumb bells. Rinse and repeat the cycle all over again…..everyone rotated to next station when runner got back to their starting point

COT (Circle of Trust)/Moleskin

Countorama: 9 Pax……all good as it was the same as what we started with in the gloom at 0530.

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: Negative and this must change!

Prayers, Praises and Announcements: Yes we did.  We have a Q school at HMP at 0530 on Wed., 8/14 led by our almost professional weasel shaker, Sooner, and our Newsletter Q, Gravity.  If you have never Q’d a workout or Q’d less than 2 then you should be there.  Copies of Freed to Lead are coming so please…..wait until the announced date before camping out for your copy to read and ……..GIVE IT AWAY!!  Prayers for the unlucky (really lucky) biker over in Leland who was hit once, twice…. We decided to find him, EH him and give him a cat name as he has burned 2 of his 9 lives.  Prayers (and excitement) for the Miller family (Bluegrass) who are inside 21 days from the arrival of their princess.  First, and only, baby girl who will be behind those 3 studs we see in the gloom some w/ Bluiegrass.   YHC closed us out in our BOM (Ball of Man) in prayer and ushered us into our day!

Pax, thank you for the opportunity to lead you this a.m.  It was an honor and a pleasure!

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


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