Workout Date:





1st Base, Hedge Hog, Judge Judy, Pikachu, Einstein, Crabs, O'Douls, and Candy cane

The Thang:

heavy metal skull with devil horns hand" Postcard by TShirtsByMs | Redbubble

Metal Mania!!!  – 3/3/22

Beautiful 48 degress this morning for a trip down the dark side of Killington and my undercover love of some good Heavy Metal music! Those that don’t know me well wouldn’t know that I used to be a hip-hop club DJ back in college, one of the reasons why I was so excited about the Super Bowl half-time show! But once I moved back to Vermont to finish school I started working out with my brother-in-law’s best friend who turned me on to some older heavy metal, and I was hooked!

F3 Mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.

*Disclaimer* – blah, blah, blah….


Side straddle hops x 25

Harry rockets x 15

Imperial walkers x 15

Hillbillies x 15

Merkins x 22

Through the tunnel x 12

Groin stretch x 12

Little baby arm circles x 15

Seal claps x 15

Over head presses x 15


The Thang:

PAX Moseyed to coupon pile and delivered blocks to parking lot then moseyed to the cross:

50 Rocky balboas – 2 count for clarification Pikachu!!!

25 dips

50 step ups – 2 count as well Pikachu!!!

25 decline merkins


4 rounds – with mosey in between rounds:

Round 1 – 25 count:

Bent rows – Blockies for Pikachu for the self inflicted pain he loves so much!

Mountain climbers – 2 count again Pikachu!!!!

Carolina dry docks


Round 2 – 25 count:

50 – LBC’s

calf raises

Curls for girls


Round 3 – 25 count:

Bus drivers

overhead presses

Apollo oh no’s with block or block lunges


Iron Maiden Crosses

Round 4 –  Rinse & repeat round 1 + 25 more Iron maiden Crosses to Black Sabbath’s Iron man!!!



Box Cutters – 1st base lead

Penguins – O’douls lead

Crunchie Frogs – Pikachu lead



Circle of trust:

Prayers for Hedge Hogs Step-mom Bonnie as she looks to cross over to the lords care in heaven, Einstein’s family closing on their new home, and some unspoken work related prayers for PAX.

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