April 21, 2021 / AO – Heavy Metal  / 5:30 / Temperature:  28 with some wind from the north

PAX:  Sportiva, Space Bar, Golden Pike, Gumbo, Beta Max, Bovine, Z-Bo, Port-a-John, Safe Ride, McEnroe, Folsom, Hoosegow, Samples (respect), Dirty Bird, Frosty, Hipster (respect respect), Sticky Bandit (hate), Touche, and Blood Shot.

Q: Wentworth 

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement and Disclaimer were given, along with the 5 core principles.


Mosey over to the benches for some warm-o-rama / pre-thang:  Steps Ups (20IC), Dips (20), Star Catcher Merkins (10), Sun Gods (10 F/B), Butt Kickers and High Knees back to the playground.


Formed the traditional Heavy Metal circle around the playground with the speaker in the middle and then explained the order of operation for the beatdown.  One person (at 12) ran to the tower and back and he was our timer for the AMRAP exercises.  Across the circle (at 6), another PAX was doing burpees over the wall until the first person got back from the tower.  During this, the rest of the PAX in the circle took turns leading the exercise.  Rotate around the circle, clockwise (of course).

Bent over fly’s, Drop lunges, Curls, Big Boys with DB punches at the top, Tri-cep Extensions, Heavy Pants, Merkins with DB’s, Goblet squats, Shoulder Press, Upright Rows.

After 2 rounds, YHC called an audible and we ran a lap around the park and then resumed for another round.


  1. Big Boys (15)
  2. Box Cutters (15)
  3. Low Dolly’s (25)
  4. Heels Touches (15)
  5. American Hammers – Rancid Style IC from each person in the circle 


Announcements convergence 4/24 with 3rd F opportunity to bring canned food for the Food Bank.  6:00 a.m. – 8:00 a.m. 3rd F opportunity to volunteer at Heartland Hope May 8th from 9:00-12:30.  3rd F opportunity to help with the NorthStar lacrosse team this season. Folsom mentioned a 5K for the Open Door Mission this Sunday at Vidlak’s with coffee and breakfast to follow.  Wait Time has a volunteer opportunity with a vaccination clinic where we would be helping to organize parking and the lines of people.

COT: I borrowed this quote from Rollbar from a text he sent out yesterday, “Don’t expect to be motivated every day to get out there and make things happen.  You won’t be.  Don’t count on motivation.  Count on discipline.”  We need to be disciplined to get up in the gloom and we can’t rely on others to push or pull us along.  We also need to put our trust in the Lord to not be disappointed in others.

Ended in prayer.



Fomaha - 3376 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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