Heavy Metal Backblast: Ode to Shakeweight

Wednesday, July 15, 2020 | Heavy Metal | Stinson Park AO | Cloudy and 64 degrees Light Rain
PAX: Selleck, Wentworth, Cyclone, Safe Ride, Brazilian, Folsom, Lemon Law, Gypsy, Slick, Bloodshot, Ponzi, Lucky Charms, Baby Grand, Higgins, Touche, Hipster, Frosty, Hoosegow, FNG: Saddle Bags (Welcome!), Gumbo, Beta Max and Wait Time.
QIC: Wait Time

YHC welcomed the 22 PAX, which tied a Heavy Metal record. After sharing the F3 mission statement, five principles and disclaimer, we quickly moved to a short warm-a-rama with 25 Side Straddle Hops.

THANG: Ode to Shakeweight
The workout was a tribute to F3Greensboro’s Shakeweight, which was originally held at Grimsley HS and moved to the Friendly Center. There was never anything friendly about Shakeweight. YHC frequently attended Shakeweight and was feeling nostalgic as I approach my five-year anniversary with F3 (7/22/2015).
The workout consisted of three rounds. Each exercise was performed AMRAP for 40 seconds. These exercises were performed with weights three times:
Shoulder Press | Big Boy Sit-Up | Curls | Goblet Squats | Table Press | Full Body Crunch | Tricep Extension | Kettle Bell Swing | Bent Row | American Hammer | Curls | Lateral Lunge | Plank | Burpees

Soundtrack: Keep Yourself Alive/Queen | Cherry Bomb/The Runaways | Bad Reputation/Joan Jett | My Other Car is a Beetle/Jay-R | Beat on the Brat/U2 | Millionaires/Queens of the Stone Age | Bad to the Bone/George Thorogood | Pay to Play/Nirvana | Rock and Roll, Hoochie Koo/Rick Derringer

POST-THANG: Silent Side Straddle Hop
One practice round to 10 and a round to 21. If not achieved, then 20 Merkins. Hoosegow wanted more shoulder work, so we did 20 Merkins.

Announcements:
Blood Drive. Lemon Law shared that four slots remain available for the blood drive on Friday, July 17. All four slots occur at 9 AM.
Two-Club Conundrum. Selleck shared that 32 PAX have registered for the second annual Two-Club Conundrum at Milt’s. Our goal is 50 PAX. Room Service is the defending champion. Tournament begins at 10 AM on Saturday August 8. Attire: Unusual and goofy (See Ponzi).
Book Study. “White Fragility” continues on Fridays at 12 noon. Details on Slack.
Expansion Efforts. Five new AOs open later this month. New workouts will exist on Mondays, Thursdays (2 sites), Fridays and Saturdays. T-claps to new site Qs: Bloodshot, Firewalker, Grillz, Sparty, TC and Waffle House.

Prayers: Prayers for Lowman after a bike wreck. Prayers for Gumbo and his family as they travel for vacation.

COT:
Don’t ever underestimate the importance of your leadership. Nothing happens in F3 without leaders. We are only able to add five new sites through leadership. Your influence has a rippling impact that often is not fully understood. We paid tribute to F3Greensboro and the Shakeweight workout. F3Omaha would not exist without F3Greensboro, who helped plant F3 in Omaha. Shout out to the GSO PAX especially Tommy Boy, Sacked and Houlihan. There are more sad clowns in Omaha who need F3. We have the opportunity to bring more men to F3 through leadership.

YHC closed with a prayer.

Grace & Peace,

Wait Time

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s