February 12, 2020//Stinson Park//AO- Heavy Metal//28 glorious degrees//

Pax: Bloodshot, Tin Cup, Stella, Father Time, Hawg or is it Hog (Respect!), Safe Ride, Jean Claude, Frosty, T.C. (Respect!), Kielbasa, Folsom.

Q: Folsom

Folsom welcomed the PAX to Heavy Metal. No FNG’s but there were several PAX new to Heavy. 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. Without wasting any more time he kicked into warmorama, right then and there.

Warm O’ Rama

  • Mosey, some with weights, to Station 4, delivered weights, paused mosey for Seal Claps ICx15, continued mosey to Station 1.
  • Paused mosey for Copperhead Squats ICx15 and Merkins x10, continued mosey to Station 2.
  • Paused mosey for slow count Freddy Mercury’s ICx15 and Tappy Taps ICx10.

The Thang: Wu-Tangle

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 and for the next 30 minutes of the beatdown the PAX moved from station to station. 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 4.5 trips around the rectangle before Omaha was called. Which was a huge improvement over last time we did the wrecktangle. Folsom believes it was the sprints, actually being sprinted.

1st Station (Pull Ups)

  • 7 reps for each man, the Sugar Rays helped the Clydesdales after finishing their reps so that the group moved together among the stations. Burpees could be substituted. This was the push station for all the other stations, which were AMRAP. When the 7 reps were completed by each member of the team they “sprinted” to Station 2.

2nd Station (Legs with 45# and 35# coupons)

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

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

  • American hammers
  • Dying Cyclones
  • V Ups
  • Bonus: on each rotation one lucky member got to use the ab wheel
  • “Sprint” to the next station

Station (Arms)

  • Curls
  • Dips
  • Arnold Press
  • Bear Crawl to the next station.

MoM: Folsom didn’t really have any time left, but he called Omaha and told the PAX to grab 1 dumbbell and get on their six. The exercise was one more round of full body V-ups with the dumbbell traveling from above your head, touching the ground, to straight up above your chest while trying to touch it to your toes. Your legs traveled from straight out, 6 inches off the ground, to touching the dumbbell above your midsection. It’s a great full ab burn. 20 of those finished the beatdown. 

Announcements/Prayer Requests: Tonight is Humpday Happy Hour at the Local, Beer + Patio in Millard, show up early (5:30) or late (7), but show up. Safe Ride requested prayers for a friend of his since childhood, Mark, who feel down the stairs and is facing a long road of surgery and recovery. Folsom gave prayers for all the injured PAX to heal and get back in the gloom ASAP. Folsom gave thanks for the HIM of F3 Omaha and the gift of being able to beat the hell out of each other each morning.  

COT: Folsom intended to take a moment before the beatdown to instruct the PAX to embrace the suck. But he forgot, so he rolled with it and made it his COT instead. PAX, remember to embrace the suck tomorrow and every beatdown thereafter. Folsom explained that AMRAP is his hardest thing to deal with mentally, because not knowing how long he’s going to be doing an exercise, leads him to take too many breaks. Folsom needs to remind himself that the time given a particular exercise is finite and he needs to push his limits to get better. He needs to embrace the short period of suck and move to the next one. When you stretch that idea out to your entire day, the time we spend at F3 is relatively short and it sucks, but it is the best thing we do for ourselves all day. We get much needed fitness, fellowship, and faith, all packed into 45 minutes. It’s hard, it sucks, it’s cold now, it sucks, it’s hot, it sucks, but if we embrace the suck, we begin to love it and it doesn’t suck anymore, it’s turns into the opposite. So it blows? Anyway, it makes us better. This beatdown brought a lot suck, it had cardio, at Heavy! But it’s through sucking that we become better; the obstacle is the way. The obstacle is the way.

Aye- Folsom

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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.

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