Heavy Metal AO//Wednesday September 9th, 2020//Weather 48 degrees and light rain//True AO location – under the stage at Stinson Park, Omaha, NE

18 PAX: Tater Tot, Sellick, Mufasa, Growler, Stella, Touche, Biff, Super Tasty, Hoosegow, BetaMax, Buns of Steel, Spreadsheet, Brazilian, TC, Wentworth, Frosty, Saferide, Hipster

Q: Hipster (VQ)

Hipster welcomed the PAX promptly at 0530 and had everyone farmer carry their weights to the stage to get out of the rain. Paradise Island and Top Rope can do as they please, but Heavy Metal doesn’t want the weights to get rusty.

Warm o rama

  • SSH x 20
  • High knees x 20
  • Butt kickers x 20

The Thang – Each PAX member took turns leading each exercise

  • 20 Merkins
  • 20 Goblet squat
  • 20 Mountain climbers
  • 20 Bent over row
  • 20 Tricep Extensions
  • 20 SSH
  • 20 Man makers
  • 20 Kettle bell swings
  • 20 Goof balls
  • 20 LBC’s
  • 20 Curls
  • 20 Burpees
  • 20 Wide Merkins
  • 20 Shoulder Raises
  • 20 Squats

Repeat x 15 — Repeat x 10 (stopped at Man makers due to time)

Mumblechatter: BetaMax went full beast mode, yelling while counting and gasping for breath while leading man makers. TaterTot exclaimed, “BURPEES?!?!” after Hipster casually said, “OK – next is 20 burpees in cadence, go.”


  • American Hammers – started with 10 then each PAX took turns counting our 5 to 10
  • 20 LBC’s
  • 20 Flutter kicks


9/11 Tribute ruck will take place on Saturday, 9/12 at Futurama as part of Oscar Mike. See BetaMax or Rollbar for more details.

COT: Thank you to TaterTot for inviting me to F3, as I’ve been working out on my own for the past 15 years by myself and it’s a heck of lot more fun and motivating to be out here with you all. Thank you to BetaMax for inviting me to lead and for helping to plan this work out.

(Editor’s note – thank you to F3 Greensboro for helping to design this workout and for posting it to your Backblast portion of the website for others to read; not all F3 regions have a weight lifting AO and we’ve got to stick together).

The following passage (below) I’ve heard many times but one time it just clicked and here is the take away:

God loves all of us and he knows every hair on your head (Matthew 10:26), which means he knows every hair on everyone else’s head as well. Reflect on this the next time you engage with someone and let it remind you of God’s love for not just you, but them as well.

Matthew 10:26 – Have No Fear

26 “So have no fear of them, for nothing is covered that will not be revealed, or hidden that will not be known. 27 What I tell you in the dark, say in the light, and what you hear whispered, proclaim on the housetops. 28 And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.[h] 29 Are not two sparrows sold for a penny?[i] And not one of them will fall to the ground apart from your Father. 30 But even the hairs of your head are all numbered. 31 Fear not, therefore; you are of more value than many sparrows. 3

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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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