Heavy Metal Back Blast: Don’t drop it

3/31/21 and 36 with a little chill

Q: Armbar

PAX: Blood Shot, Drone Strike, Tuner, Golden Pike, Black Flag, Sticky Bandit, Jeeves, Zeebo, Touche, TC (Respect), Samples (Respect), Cyclone (respect), Spread Sheet, Dome, Macenroe, Dirty Bird, Sportevia, Hipster (Respect, Respect), Armbar.

Welcome

I give a spirited welcome to F3 with the mission statement and 5 core principles. 

  1. Free
  2. Open to all men
  3. Always held outdoors
  4. Lead in a rotating fashion
  5. End in a CoT

To plant Grow and Serve small workout groups for the invigoration of male community leadership.

The disclaimer is given and being my first time Qing this site I say again please modify.

Warm-o-rama

A short mosey to the middle of the field.  I hear we don’t do much for cardio at Heavy

SSH 12 IC

Sun Gods 10 forward and back IC

Tappy Taps 10 IC

Big ones in a slow IC 10

Mountain Climbers 10 IC

Mosey back to the circle and lets get going

The Thang

Each set has 4 exercises that we will do 10 reps of.  We will do 3 rounds and you cannot set you weights down during the set.  If you do there will be cardio between sets and if you hold them then Turkish getups until the 6 returns.  Each set is a shoulder, bicep, Tricep and legs

Playlist-My favorite Metal songs of all time.

Set 1. 3×10

Upright Rows

Hammer Curls

Bent over tri extensions

Squats

Run OR gets ups-3 pax run. 

Set 2. 3×10

Overhead Push Press

Iso Curls

Merkin Rows

Alt lunges

-At the start of the 3rd set Zeebo let me know I skipped lunges.  Like reminding a teacher we had a quiz.  Thanks Zeebo for keeping me on my toes.

Run or Getups-Little confusion in the group and many more choose to run over gets ups, and that’s awesome.  I know Im getting a good beatdown in when Heavy HIM are choosing cardio.

Set 3. 3×10

Bent over Shoulder Fly

Forearm Curls

Skull Crushers

Calf Raises.

Again I say lunges 1 time and Zeebo has my back.  Heavy Q is harder then I thought.

Almost the group whole group runs including YHC.

Set 4. 3×10

Bent over rows

Full Supination Curls

Overhead Triceps Press with 1 weight

Goblet Squats.

Last set many more pick the Turkish route.

Upon the 6 returning Omaha is called and Mary Begins

Mary

Bigboy Hammer combo on my up with a weight. 10

Announcements.  

First Friday Lunch at inner rail

Prayers

A family Friend lost his brother suddenly at 32 years old.  Prayers to the Torson Family

CoT

Sometimes it is easier to drop things.  I know that when I a in a tough talk, argument or discussion with my M I always want to drop it. Fight or flight kicks in and I chose flight.  Yet with a dumbbell in my hand I always choose fight.  So stay in it with things in you life you struggle with.  Don’t drop it and see its through to the end.

-Armbar

F3Omaha - 1734 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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