04/16/2025 | Heavy Metal | “ImpromptQ”

Conditions: 44 deg F, 9 mph S – a little smokey from the grass fires in Kansas.

The QIC rolled up at 0500 to pre-ruck. Bobsled and Wentworth already took off, but Woody and Predator were still close to the AO. Others trickled in as it got closer to ‘o-exercise-30’. So Snidely finished his preruck and met the other him to start the beatdown.

The start time came quickly and the parking lot filled up. Familiar faces and fist bumps filled the air.

It was that time and 0530 hit. Snidely had to break the news that Canadian Bacon was red-tagged and out of order, but was really bummed out that he couldn’t lead the workout today. We all wished for him to feel better soon. The Q recited the words familiar to all F3 veterans. All five core principles were said out loud, the mission was confirmed, and the credo was stated for all to hear. An important disclaimer was given – we’re not professionals and to modify as necessary. No FNGs were present, but we had one new timer – DOT.

The warm-up was short. We had stuff to do.

Aye… this was a regular, ol’ Heavy Metal beatdown… but Snidely doesn’t make it fun. There were two stations: 1) The Playground, and 2) the Benches. At the playground, we did 20 reps of each exercise with no breaks. When that was completed, we moseyed to the benches, and did a workout there. Again, no breaks… we returned to Station 1 and repeated the circuit until Omaha. LFG!

Station 2 – Benches

• Dips
• Incline Merkins
• Step Ups (Round 1 only)
• Gargoyles (Round 2 only) — these are monkey humpers, but done on an elevated surface, so whilst standing on the benches.

Before Omaha, we made it through Station 1 three (3) times and Station 2 two (2) times.

And Omaha…

The workout was solid… like Snidely said, Canadian Bacon’s workout was probably going to be more fun – but the disclaimer was given to modify as necessary (and we all did at some point). The guys were gassed. If that was the hardest thing we had to do today, then it was going to be a great day! But 6 Minutes of Mary (6MOM) still is hanging out there – on your six.

6MOM (0606)

Snidely asked Caruso to lead some stretching. The original plan was for some more reps, but the QIC can read a room and know when people needed to cool down. Hell, stretching is a good thing to do, and we never do enough anyway.

• Downward dog – focus stretching on each calf
• Runner’s stretch each leg
• Dying Pigeon each leg
• Reclined Quad Stretch (forgetting Caruso’s name for it)
• V Stretch w/ weights
• Butterfly Stretch
• American Hammers Rancid Style x 1 round

Announcements/Prayers (0612) 

• 7 year Convergence Workout, April 26 – sign up on Slack.
  • 2nd F Events all week next week
• Fundraiser and collection for new sports gear for underserved kids campaign. Bring to the AOs the week of the Convergence.
• Heartland Hope 3rd F Volunteer Opportunity, May 10.
• Update on Prayers Answered
  • Sputnik is out and about. Doing well.
  • Baby Everett is doing well and walking around now.
  • Snowman’s baby is healthy.
• Prayers for Biff’s Daughter Lucy, upcoming surgery.
• Prayers for Bobsled’s Dad Joey, upcoming heart testing and catheter.
• Prayers for Bobsled’s Friend Elena, recovery from broken arm and surgery.
• Prayers for Bobsled’s Uncle Steve, in hospital; intubated and sedated. Monitoring until they can do an MRI.
• Prayers for Folsom’s assistant at work and her son Hondo. Hondo had a bloodclot that went into his brain and caused a stroke. Damage won’t be known for awhile.
• Prayers for Falling Water and his tumor pathology.
• Prayers for Snidely’s family, father-in-law, brother-in-law, and wife… loss of his mother-in-law Donna after a long stint in hospice. Funeral on April 26.
• Prayers for Snidely’s dad’s girlfriend Tammy who is having a double mastectomy surgery for breast cancer next week.

COT (0615)