August 28, 2019//Stinson Park//AO- Heavy Metal//55 degrees//

14 Pax: TC, Slow Roast, Betamax, Gumbo, Truss, Jean Claude, Picabo, Lucky Charms, Hard Hat, Guppy, Bloodshot, Stella, Safe Ride, Folsom.

Q: Folsom

Folsom welcomed the PAX to Heavy Metal, especially the first timers. It’s so great to see new guys giving the best AO in F3 Omaha a go! Folsom gave the disclaimer and stated the F3 mission. Then he took a minute to explain the Thang (see below). Without wasting any more time he kicked into warmorama, right then and there.

Warm O’ Rama

  • Side, Straddle, Hop ICx20.
  • Butt Kickers ICx20
  • Copper Head Squats ICx12
  • Shoulder Taps ICx20
  • Tempo Merkins ICx12

The Thang: F@ck with Dre Day

Folsom had the PAX count off in 4’s, and sent each team off to their assigned station. Folsom had four stations in the shape of a rectangle for the next 35 minutes of the beatdown. The PAX bear crawled on the short sides and sprinted on the long sides. First time through we did the first exercise listed under each Station. Second time around we did the second exercise, etc. We made 3.25 trips around the rectangle before Omaha was called.

1st Station (Pull Ups)

  • 17 reps split up amongst the team anyway they could get them done. This was the station that began the push for all other stations, which were AMRAP. When the 17 reps were done the PAX “sprinted” to Station 2.

2nd Station (Legs with 45# coupons)

  • Squats
  • Dead Lifts
  • Lunges
  • Bear Crawl to the next station

3rd Station (Abs done with weights, of course)

  • LBCs
  • Dying Cyclones
  • Big Boy Sit Up
  • Bonus: on each rotation one lucky member got to use the ab wheel
  • “Sprint” to the next station

Station (Arms)

  • Dips
  • Curls
  • Triceps Over Head Press
  • Bear Crawl to the next station.

Announcements: Labor Day Triple Lindey is Monday! That’s 3 Murphs for the price of 1. Both AO’s will have all 3 lead by VQ’s. Start times are 5, 6, and 7 a.m. The Two Club Conundrum is September 14, 2019 at Milts. RSVP to Ponzi. F3 Family night at Vala’s Pumpkin Patch is September 20, 2019. Big Thanks to Crab Cakes for arranging free entrance and some fire pits for the PAX! This is a M, or ahem, girlfriend, and 2.0 event! The following morning, September 21, 2019 will be a 2.0 workout at the Oracle and possibly the Pit.

COT: Today I played Dr. Dre’s multi-platinum album, The Chronic, because it’s one of my favorite albums of all time and I like to mix it up once in a while and sweat to something other than rock. As I was thinking about why this album, it struck me that Dr. Dre has had an amazing career out of sharing the spotlight with other people. Even more than that, he started a lot of amazing hip hop careers. For example, the best part of The Chronic is Snoop Dogg. He was relatively unknown before that album, which came out in 1992 BTW, and he’s gone on to have a huge career. Dr. Dre is also credited with starting Eminem’s career. There are others. He even had a pretty successful run making records with Tupac. And of course, I can’t fail to mention how he got his start in NWA. The point being, that Dr. Dre was never afraid to hand the mic over to someone who could do it better than him. They benefitted from this and he benefited from this too. F3 gives us a great chance to be Dr. Dre’s. As do our jobs and our lives. I urge you to go out and support someone else, help them to become better and become better yourself at the same time. Go forth and be Dr. Dre’s.

Aye- Folsom

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