October 2, 2019//Stinson Park//AO – Heavy Metal//Temp 55 degrees//

13 Pax:   Bloodshot, Honey Stinger, Folsom, BetaMax, Weight Time, Samples (respect), Brazilian, Othello, Uncle Rico, Row Bar, Rice-a-Roni, Squidwork, Stella.   

Q – Stella

5:30 AM: Introduction, Welcome PAX, went over mission statement and 5 principals. 


  • SSH – 40 IC
  • Tappy taps 15 IC
  • Sun Gods 10 IC each direction
  • Monkey humpers 10 IC
  • Hill Billy’s 15 IC


PAX formed single file line to run around the track.  First person carried the 5 gallon water bottle (weights over 40 lbs) and last HIM sprinted to front to take over carrying the weight. Brazilian mistook the bottle for a keg of beer and sprinted 40 yards, while the rest of the PAX eventually caught up and Pre-Thang resumed.    

The Thang

One rotating person did water jug exercise which consisted of 10 squats, 10 curls, 10 overhead presses and short sprint carrying the jug. 

The rest of the PAX circled up and started with 2 sets of 15 reps of each exercise below, followed by 40 SSH IC.  2nd time around reps reduced to 10, but still did 2 sets. 

Shoulders / Arms

  • Arnold Press
  • Bent over Rows
  • Curls
  • Upright rows
  • Triceps overhead

Back / Legs

  • Deadlifts
  • Goblet squat


  • Dumbell merkins
  • Chest fly

MOM: Omaha called around 6:06 AM.  Mary consisted of box cutters, big boys, marge and homers, with American Hammers as the ending exercise.  Mary ended at 6:11 am. 

Namarama:  Q Stella got lost in the moment and called the AO Weight Time….Good AO name if we ever need a new one and even better person. 

Announcements:  Lunch this Friday at Flagship Commons starting around 11:45.  Next Wednesday, October 9, there will be a convergence at Stinson Park to welcome back Wafflehouse.  Details to follow, but AO may be on top of the Aksarben Parking garage to accommodate a large group.  Check with LuckyCharms about an event he’s supporting concerning adoption at Kros Strain.  Information about this is on Twitter. Folsom is going to start Humpday Happy Hours soon.  Details to follow.   

COT: Q read short quote from Seneca…. “Nothing can satisfy greed, even a small measure satisfies nature.”  Short explanation and discussion that Your Actual Needs Are Small.  Discussed about how it can be beneficial to reflect on what we now accept as normal, compared to what we used to be/have.  Reflected that looking back at your life that as we become more successful, what we used to have/experience may now hardly seem sufficient (but at the time it certainly was and that’s all we knew).  Remember your first paycheck or apartment?  Encouraged to keep perspective that Our Actual Needs Are Small and to periodically thinking about expectations and practice gratitude. Ended in prayer. 


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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal, Uncategorized

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