December 18th, 2019//Stinson Park//AO- Heavy Metal//17 degrees

9 Pax: Roll bar, Folsom, TC (Respect!), Bloodshot, Two Step, Samples (Respect!), Othello, Uncle Rico, Betamax

Q: Uncle Rico

Uncle Rico welcomed 9 PAX to a wonderful morning at Heavy Metal. Pointed out to PAX that he is definitely not a professional and to modify exercises as needed. Uncle Rico shared the mission of F3, to plant, serve, and grow small workout groups for the invigoration of male community leadership.

Warm O’ Rama

  • SSH ICx20
  • Hillbilly’s ICx20
  • Sun gods ICx10 each way
  • Windmills ICx15
  • Shanooks ICx10 each way
  • Highs Knee ICx20

The Thang: 25 Days until Christmas

Heavy Metal’s workout was set to 80’s Rock to get us pumped for our workout performed on the stage area.

The Thang

Rear Delt Fly – 15

Lunges – 20

Tricep raises – 15

Sumo Squats – 20

Shoulder shrugs – 15

Reverse lunges – 20

Merkins – 20

Air Drama – 20

Bent over row – 20

Curls – 15

Dead lifts – 20

Mossy to playground equipment and back

Rinse and Repeat twice.


Scissor kicks

Heals to Heaven (thank you TC)

Freddy Mercury (thank you Folsom)

American Hammers (thank you Othello)

COT, Announcements,TAPS:

Pray for those that are in the hospital and those that are needing surgery.

Hump day happy hour at Local

Uncle Rice ended in prayer.

Aye- Uncle Rico

F3Omaha - 4030 posts

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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