Heavy Things Friday at ToT

  • Workout Date - 06/26/2020
  • Q In Charge - Turban
  • The PAX - Turban, No Show, Lt. Dangle, Cocoon, Priscilla
  • AO - Tower of Terror

5 PAX converged on the Tower of Terror in order to get better!

PAX:  Turban, No Show, Lt. Dangle, Cocoon, Priscilla

Conditions:  Cool-ish with standard humidity

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

Disclaimer:  I’m not a professional, so modify as necessary


SSH x 25 IC

Imperial Walkers x 20 IC

UPs (aka Through the Tunnel) x 15 IC

Mosey around the “downtown” block (up Curtis, past the church, past the wall, and back by the “gas station”, and Ice Cream Station)

Retrieve the dumbbells (and rucks for the two crazy guys) and Farmer’s Carry over to the Sidewall parking lot

The Thang:

Concise-ish explanation

While staying together as a group, work around the block with 4 stops, adding an exercise at each stop.  2 total circuits.  Do 20 reps of new exercise and 10 of all the previous ones at each stop.

Station 1, Round 1: 20 curls

Station 2, Round 1: 20 shoulder press, 10 curls

Station 3, Round 1:  20 bent over rows, 10 shoulder press, 10 curls

Station 4, Round 1:  20 squats w/ weights, 10 bent over rows, etc.

Station 1, Round 2:  20 das flutter w/ weights, 10 squats, etc.

Station 2, Round 2: 20 calf raises w/ weights, 10 das flutter, etc.

Station 3, Round 3:  20 bent over flys, 10 calf raises, etc.

Station 4, Round 2:  20 tricep extensions, 10 flys, etc.

Capper:  10 more of everything which gives you 100 total curls, 90 shoulder press, 80 ros, 70 squats, 60 flutter, 50 calf raises, 40 flys, 30 tricep extensions


25 LBC’s IC

Big Boys x 15 OYO

Circle of Trust:


Q’s claimed for next week!!


Priscilla’s son Asa has a follow up today for his CPAP…it’s been going well so far!

No Show’s daughter has surgery scheduled Tuesday for adenoids.  Pray for health up until then so it doesn’t get cancelled, and pray for successful and straightforward surgery.

Turban’s out next week as he’s closing on house sale Monday and house buy Tuesday and packing up and unloading on both sides.  Prayers for smooth everything.




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