Metal Mania Birthday Q

Date: December 7th 2020            

Location: Leland, NC  

Conditions: High 50’s and raining. Just the way we like it in LA

Pax: Coffee Break, Big Tuna, Iceman, Snickers, Brady, Drop Kick, and Belair

Q In Charge: Circuit Breaker

The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
  5. End with a Circle of Trust (COT)


Warm O Rama: –

Mountain Man Poopers

Shoulder presses

Little arm circles

Big arm circles

Wind Mills


EMOM 10 rounds – Odd rounds – 10 lion kings

                                    Even rounds – 5 Burpee man makers with coupon

Mosey to wall

Balls to the Wall Man Makers – 5 each arm with coupon

Mini Hari Burners – plank position push coupon forward with one arm and pull back towards you. 5 reps each arm.

Rock a bye baby – peoples chair against wall- coupon over head, bring down to chest, push straight out, rotate left, then rotate right, repeat. I say begin do one rep return to overhead.

Rapid Fire Rock Set – down twice- no rest – 20 curls, 20 tri extensions,  20 overhead press


EMOM – 40 seconds low plank jack one leg at a time 3 sets each leg. 20 seconds rest

Pretzel Stick each side

COT: Announcements, Name o Rama, and Count O Rama.

My birthday- also one year anniversary since I found out I was getting a divorce. Growth comes through hardships. Rarely does growth come through everything going just right.  Welcome adversity as an opportunity to grow. Paul says about adversity

James 1:2-4

2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

Romans 5:3-5

3 More than that, we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

1 Peter 4:12-13

12 Beloved, do not be surprised at the fiery trial when it comes upon you to test you, as though something strange were happening to you. 13 But rejoice insofar as you share Christ’s sufferings, that you may also rejoice and be glad when his glory is revealed.

Prayers for Sir Newt’s fitness test to join the Navy, Drop Kicks sister’s health, and Blueberry’s continued recovery.


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