Only 10 PAX had the gumption to step into the blustery turbulence that was the Roanoke Park basin this AM to experience the mental and physical challenge that is #F3HeavyMetal.

The Thang

  • WU: Lap around the Park – 15 SSH – 10 IW – 10 Windmill
  • THE CIRCLE: Straight Bar Mil Press – Plank – Sears Bar Front Squat – Plank – Cinder Block ScottyBob – Plank – Curl Bar Curl – Plank – 45# Plate Front Raise – Sprint a Lap Around the Benches  (rotate through several times – switching when the lap guy gets back – audible from planks to BURPEES for last rotation)



  • Prayers for Dufresne
  • Prayers for Horshack’s 2.0
  • Lots of #mumblechatter today at #thethinkingmansworkout, with topics ranging from France’s Nuclear Death Star to Dazed and Confused to Austin Powers to Australian Rules Football to What is and What is not a Plank Station to Weapons of Influence
  • Not sure if everyone noticed, but at one point Mr Rogers was taken out by a Russian sniper whilst traversing the hot zone – luckily he quickly recovered and returned to base
  • ALERT: Today’s 2nd F Event is now at Big Boss Brewery – 6:00-8:00 – Costco calling for F3-Wide boycott of ‘the other brewery’ – Food provided by Bella Monica – stop by and bring a friend – PLEASE CARPOOL – PARKING IS LIMITED

Chong Li Out