HEAVY METAL BACKBLAST: TABATA WITH AXEL!

May 8, 2019//Stinson Park//AO- Heavy Metal//55 soggy degrees//

Pax: TC, Shark Tank, Polaroid, Honey Stinger, Trademark, Slow Roast, Borland, Safe Ride, Cyclone (Respect!), Wait Time, Folsom.

Q: Folsom

The PAX gathered on the stage in Stinson Park during the morning rain. The mission statement was made, but the disclaimer was forgotten, luckily there were no FNG’s and the PAX did modify as needed, and it was needed. After a brief description of the pending pain, the PAX circled up for Warm O’Rama.

Warm O’ Rama

Seal Jacks x 16 IC

Copperhead Air Squats x 12 IC

Tempo Merkens x12 IC

Monkey Humpers x 12 IC

The Thang: Tabata with Axel

True Tabata means 20 second of maximum effort exercise followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. Japanese scientist, Dr. Izumi Tabata, compared that to a one hour long moderate exercise workout.  Dr. Tabata put athletes into the two groups, 4 minutes of Tabata for 4 days a week, or 1 hour for 5 days a week for 6 weeks. At the end of experiment, he discovered that 4 minutes is greater than 60!  The group that did the 4 minutes was more fit than the other group, both aerobically (cardiovascular fitness) and anaerobically (strength fitness).  Folsom figured if we do it for 32 minutes than we should be really fit, right?!! Good news is that we only did each exercise for half of the true Tabata time, which means two minutes of each exercise listed below (4 sets) before moving on to the next exercise. 

  • Dead lift
  • Chest fly
  • Bent over row
  • Big boy sit up
  • Goblet squat
  • Arnold press
  • Hammer curls
  • LBC
  • Alternating lunge
  • Merken
  • Curls
  • Scissor
  • Dead lift/Goblet Squat
  • Military press
  • Quarter bent over row
  • LBC

Mumblechatter: I couldn’t hear much with the Guns ‘n’ Roses blasting so close to me, but Honey Stinger and I were the only ones to take the east end of the stage and we discussed how fun it was to do the exercises on our sixes in a puddle with the rain falling on our faces. I can’t speak for everyone, but there was not an inch of me that was dry after today.

Announcements/Prayer Requests: Folsom announced that May 16, at 6:30 at Local Beer + Patio will be a second F gathering for happy hour. Folsom also shared that May 19, at 06:00 will be the first CSAUP of F3 Omaha, meet at Futurama, run to the Woodshed, Heavy Metal, pop up AO at Westside High, and Paradise Island, where multiple ambulances will be on standby. Each AO will offer a mini boot camp to give the PAX a break from the running. Honey Stinger asked for prayers for Honey Mom, Jeanne Duggins, who is undergoing brain surgery today. 

COT: Folsom, hereinafter “I”, shared with the PAX that I am, along with Wait Time, Khakis, and No Doze heading to Kansas City to lead their Saturday morning beatdown. Following the pain we will provide a Q school. I have been thinking of what I want to pass along to the PAX of KC. It will be a surprise to no one that I came up with a lot to say. In spending time on that, this COT snuck up on me. I was worried about what to say, but then realized that I what I wanted to say to KC, I needed to share with Omaha too. The #1 message I want to share is to keep EHing! It takes a lot to get a guy out of his fartsack and up in the gloom to endure a beatdown, but eventually something will click and that guy will get up and once he gets here, he will get “it”. It being that a Sad Clown, doesn’t know that he is a sad clown until he gets the cure. For those that don’t know, a Sad Clown is a man going about his life with something missing, he can’t figure out what it is, until the comes to F3 and realizes it’s the fellowship of HIM’s. In other words, F3 is the cure to Sad Clown disease. The fitness gets the FNG out, but the fellowship and the faith keeps us coming back and fills that emptiness. Finally, there was a tweet from a PAX in another region about how our friends greatly influence who we are. They can be negative and bring us down and make us worse than we are, or they can be positive, lift us up, and make us better than we are. I want to flip that around and put the pressure on us, the HIM of F3 Omaha, to be the positive influence and lift our friends up and make them better than they are. Someone has done that for us, bringing us in to F3, now it’s our turn to pass it on. 

Aye- Folsom

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