August 26, 2020 / AO – Heavy Metal / Temperature: 73 degrees with a 76% humidity

Pax:  Brazilian, Folsom, Waffle House (respect), TC (respect), Hard Hat, Touche, Frosty, “Party of 5 / FNG”, Spreadsheet, Hipster (Respect/Respect!), Buns of Steel, Stella, Beta Max, “Nerd Alert / FNG”, Samples (respect), and Night Crawler. 

Q: Wentworth (877- CASH NOW!)

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then made their way around the trail for a mosey.

Mission:  The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Core Principles:

1)​ Free of charge

​​2)​ Open to all men

​​3)​ Held outdoors

​​4) ​Led by men who participate in the workout in a rotating fashion with no training or certification

​​5)​ Must end in a Circle of Trust

A couple FNG’s were present in the gloom as Frosty brought Tom Spethman, “Party of 5” and Samples brought Keva Chin, “Nerd Alert.”  


The PAX moseyed around the track for a lap and continued to middle of field for warm-a-rama

1. SSH x 20 IC

2. Sun Gods x 10 IC forwards then backwards 

3. Butt Kicks x 20 IC

4. High Knees x 20 IC

5. Monkey Humpers


One round of these exercises, then a lap, rinse and repeat

Arnold’s curls with overhead press x 15, then 2nd round x 10 

Goblet squats x 15, then x 10

Upright rows x 15, then x 10

Squat Thrusters x 15, then x 10

Big Boys with weight/s x 15, then x 10

DB swing  x 15, then x 10

Triceps overhead (skull crushers)  x 15, then x 10

Lunges with curls  x 15, then x 10

Single-arm DB Snatch  x 15, then x 10

Bent rows x 15, then x 10

Sideways squats x 15, then x 10

Bent-over dumbbell raises to your sides x 15, then x 10

8-count Burpee Man Makers x 5, then x 5

Mumblechatter was light as the beatdown might have been a little more than the Q was bargaining for….       8-count burpee man makers right before the lap around the park wasn’t a great idea or it was an awesome idea depending on where you are in your fitness path?  Tunes were played as customary at the Heavy Metal workouts with a combination of Eminem, Ozzy, AC/DC, KISS, and Fall Out Boy.

MOM:1. ABC’s2. LBC’s x 20 IC3. Box Cutters x 20 IC4. Freddy Mercury’s x 20 IC5. American Hammers – IC from each person in the circle


COT:  Albert Camus French philosopher quote “There always comes a time when one must choose between contemplation and action.  This is called becoming a man.”

We all use the words “maybe, should, could, would, I’ll try,” which gives us an excuse to not do something.  I just want to challenge us to say “YES” with a hard commit and honor our commitments to our families, friends, PAX, jobs, etc.

I also spoke about a baseball game the previous evening and how one play changed the game and my perspective after coming up and throwing the baseball from shallow centerfield and hitting our second baseman right in the face as I tried to hold up my throw to home, but it was too late.  The second baseman was taken by the squad to the ER and was checked over and has some fractures on the left side of his face.  I feel terrible about this and have been struggling with the guilt of hitting him by accident, but still the burden is killing me today.  I have gone through that play so many times and can’t stop thinking about it.  I have since texting him and he is going to be OK, but I will try to offer some ways to help him with the road to recovery.  This accident happened so quickly and normally I would have just thrown the ball home instead of holding up my throw in from the outfield.

I am not sure what I can and will learn from this accident, but I do know that I will grow from this experience and will be more prepared for future accidents that occur in this journey that we are all on.

Announcements:  Iron Pax Challenge, Queen Service, shovel flag passes and some VQ’s upcoming.  Waffle House was celebrating his birthday and brought Krispy Kreme doughnuts to tempt the Queen Service guys and ALL of us resisted.

We ended in prayer for the hurt player, Folsom’s grandma who broke her leg, and safe travels for the FNG, “Nerd Alert” as he is driving through Nebraska from South Carolina and back home to San Diego.



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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