April 7, 2021

AO – Heavy Metal

Q – Stella

63 degrees; slight breeze

PAX: Golden Pike, Bloodshot, Sportiva, Dirty Bird, Macenrow, Sticky Bandit, Space Bar, E-85 Wentworth, Jeeves, Stella

5:30 AM – YHC welcomed PAX.  Mission statement given and 5 Core Principles.  Also gave disclaimer and scouted for any FNGs.  PAX did short mosey to the stage for Warm-A-Rama, which consisted of the following:


  • SSH
  • Imperial Walkers
  • Tappy taps
  • Cherry Pickers
  • Big Ones
  • Sun Gods
  • Side leg stretch 

The Thang:  PAX then completed short mosey back to the playground for the Thang.  Today’s beatdown consisted of doing the below exercises, 15 reps each and then sprinting to the benches for 25 reps of dips, derkins and step-ups.   We also mixed in 25 IC monkey humpers and 40 crab walk touches in between sets number 2 and 3 for fun under the gazebo.

Station 1: Playground – 15 Reps

  • Chest Fly
  • Close grip chest press
  • Deadlifts
  • Curls (each arm)
  • Triceps overhead
  • Kettlebell swing

Station 2: Benches/Tables

  • 25 Dips
  • 25 Derkins
  • 25 Step Ups

Omaha called at 6:08 AM.   We completed the station 1 of weightlifting 4 times, and 3 times for the bench exercises.  Relatively quite on the mumblechatter today.  In Folsom’s absence, Sticky Bandit stepped up and lead us in Curls for the Girls.   

6 Minutes of Mary consisted of Box Cutters, LBCs, Low Dollys, Big Boys and American Hammers. 

COT:  The point of today’s workout was to mix in the “old” with the “new”.  YHC has been a steady Heavy Metal attendee for almost the last two years.  We used to have 10 guys stand in a circle on the stage and would just “RAGE” while lifting weights in a circle.  Over time, things have been mixed up and Heavy includes new variations of boot camp lifting, some running and every Hootie and the Blowfish soft rock!!!  Change and new things can be good.  YHC encouraged the PAX to get out of their comfort zone and try something NEW!  Ended in Prayer.



F3Omaha - 2096 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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