January 13, 2021//Stinson Park//AO- Heavy Metal//30 WONDERFUL degrees//

25 Pax: Touché, Baskins (Respect!), Dome, Honey Stinger, Sister Act, Hagar, Short Sale, Nugent, Othello, Patton (Respect!), Doppler, Grease Fire, Hipster (Respectx2!), Zebo, Tuner, Spacebar, Drone Strike, E-85, Stella, Safe Ride, Wentworth, Swinger, Bloodshot, Beta Max, Folsom.

Q: Folsom

Warm O’ Rama

  • Seal Jacks ICx20
  • Butt Kickers ICx20
  • Cherry Pickers IC x20
  • Raise the Roof x20
  • Hilly Billy Squats ICx20
  • Don Quixote ICx10

The Pre-Thang: March!

Folsom had the PAX get in 3 single file lines and march to the parking garage with our weights. First, we carried them at our sides, Farmer’s Walk, then on our shoulders, Rack Position, then above our heads, Riffle Carry. We cycled through that progression 3ish times before reaching the ramp at the parking garage. Marching is much more fun with you have a chorus to shout out so Folsom made one up for the HIM of Heavy Metal. It went a little something like this:

Folsom: I don’t know what I’ve been told!

PAX: Repeat every time unless otherwise indicated.

F: But Heavy Metal is mighty bold!

F: Pumping iron out in the cold!

F: Folsom’s the Q, so I do what I’m told!

F: Sure, he’s COT is mighty long!

F: But that’s OK because he makes me STRONG!

F: Sound off!

PAX: 1,2

F: Sound off!

PAX: 3,4

Folsom: Sound off!

PAX: 1,2,… 3,4!

The Thang: 4 Man Grinder on the Parking Garage Ramp

Group 4 start at the top, group 3 at the midpoint of ramp, and groups 2 and 1 at the bottom. Each station is AMRAP. The push group runs down the ramp from Station 3 to station 1. As the groups go up the ramp, they Bernie Sanders, a.k.a. back pedal. Each PAX carries his own weights as they move. We only got about 15 minutes of the grinder, but it was enough.

  • Station 1: At the bottom of the ramp, dead lifts, and bent over rows, done together because why not, so row, then dead lift, repeat.
  • Station 2: At the midpoint of the ramp, do dumbbell derkins, feet towards the top, hands on dumbbells.
  • Station 3: At the top of the ramp, do thrusters.

Mary: The PAX swiftly walked to the rubber mats while doing curls, because Folsom can’t do a Heavy beatdown without working the glamor muscles. The PAX then circled up for two rounds of ab supersets, consisting of 10 reps each of the following exercises: Weighted Sit ups, Weighted V Up (hold arms up, move only legs up and down), Weighted Pickle Pointers, Weighted American Hammers IC, 10 seconds to recover.

Prayers/Announcements: Prayers for Honey Stinger’s family as his uncle passed away yesterday and for a Loveland family as a mother had a medical scare, but is recovering now. 50 and up Pop Up beatdown this Friday at Paradise Island.

COT: Folsom shared that in his journey to be a true High Impact Man, he’s made mistakes along the way and had to change some things that he’s done in good faith, that turned out to maybe not be the best thing for him. For example, Folsom shared in a CoT, a few years ago that he was beginning and ending each day by repeating, “Today is going to be/was awesome.” Although Folsom still believes it’s a good idea to reflect on positives of the day before bed, he no longer starts his days with that mantra. Instead, Folsom has subscribed to a more Stoic beginning to his day. It’s a philosophy he actually got from a song, Mother Blues, by Ray Wiley Hubbard. The philosophy is that the days where I keep my gratitude higher than my expectations are pretty great days. Therefore, Folsom now starts his days off by putting his feet on the ground, sitting on the side of his bed and thinking how he is grateful for another day. How he is grateful that he can wake up so damn early and go out and reward his body with a tough F3 beatdown, and how grateful he is that he can share that with these awesome men of F3 Omaha!  

Aye- Folsom

F3Omaha - 1537 posts

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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